Desk Break Outdoor Flow
A calm, steady session without rushing.
The workout
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Kettlebell Deadlift Walkabout
4 × 12 reps · 30 s rest
Hinge hips back with a flat spine, lower kettlebell toward shins, then stand tall squeezing glutes.
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Outdoor Path Brisk Walk Interval
4 × 3 min · 1 min rest
Walk briskly along a path or courtyard, swinging arms naturally to raise heart rate calmly.
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Kettlebell Goblet Squat Hold
3 × 10 reps · 30 s rest
Hold kettlebell at chest, squat down slow, pause briefly at bottom before rising with control.
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Dumbbell Farmer Carry Loop
3 × 40 s · 30 s rest
Carry dumbbells at sides, walk a slow loop keeping shoulders packed and core braced.
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Kettlebell Standing Chest Press
3 × 12 reps · 25 s rest
Hold kettlebell at chest with both hands, press out slowly then draw back with control.
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Outdoor Bench Seated Breath Pause
2 × 60 s · no rest
Sit tall on a bench or ledge, close eyes if comfortable, breathe slowly to close out the session calmly.
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.
More outdoor workouts
Also in: Dumbbell workouts · Kettlebell workouts