Desk Break Outdoor Core Escape
A session made for outside, in a park or on a path.
The workout
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Dumbbell Standing Oblique Reach
4 × 14 reps each side · 20 s rest
Hold a dumbbell in one hand, reach it down the outside of your leg while keeping hips square, then return to standing.
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Dumbbell Weighted Sit-Up Reach
4 × 15 reps · 20 s rest
Hold a dumbbell at your chest, sit up fully then reach it overhead at the top before rolling back down.
Easier: Keep dumbbell at chest instead of reaching overhead.
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Dumbbell Standing Anti-Rotation Press
3 × 12 reps each side · 20 s rest
Hold one dumbbell at your chest with both hands, press it straight out while resisting any twist in the torso.
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Dumbbell Loaded V-Sit Hold
3 × 30 s · 20 s rest
Balance on your sit bones, hold a dumbbell at your chest and lift your feet off the ground into a V shape.
Easier: Keep feet down for support.
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Dumbbell Standing Side Plank Reach
3 × 10 reps each side · 20 s rest
In a standing side bend position, hold a dumbbell overhead and reach it down toward the opposite ankle then back up.
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Dumbbell Outdoor Bear Crawl Hold
3 × 30 s · 20 s rest
Hands on light dumbbells, hover knees an inch off the ground and hold steady, bracing the core throughout.
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Dumbbell Standing Knee Drive Twist
3 × 14 reps each side · 20 s rest
Hold a dumbbell at your chest, twist and drive one knee up to meet it, then return with control.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: Dumbbell workouts