Workouts · Strength

Home Beast Burner

Strength · 12 min · 5 moves · dumbbells

A hard session for a day you have energy to spend.

The workout

1. Dumbbell Thruster

   4 × 10 reps · 30 s rest

   Squat down holding dumbbells at shoulders, explode up driving weights overhead.

   Weight: moderate dumbbells · Works: quads, shoulders, glutes

2. Dumbbell Renegade Row

   3 × 8 reps each side · 30 s rest

   Plank on dumbbells, row one at a time keeping hips square and stable.

   Weight: moderate dumbbells · Works: back, core, shoulders

3. Dumbbell Reverse Lunge to Curl

   3 × 10 reps each side · 30 s rest

   Step back into a lunge, then curl dumbbells as you drive back to standing.

   Weight: moderate dumbbells · Works: quads, glutes, biceps

4. Dumbbell Floor Chest Press

   3 × 12 reps · 30 s rest

   Lie on mat, press dumbbells straight up from chest level, control the descent.

   Weight: moderate dumbbells · Works: chest, triceps

5. Dumbbell Squat Jump

   3 × 12 reps · 30 s rest

   Hold dumbbells at sides, squat then jump explosively, landing softly.

   Easier: Remove jump, perform bodyweight squat.

   Weight: light dumbbells · Works: quads, glutes, calves

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 strength workouts

• Outdoor Power Primer 12 min · barbell, cable machine
• Warm Weather Bench Beast 12 min · bench
• Home Beast Bodyweight Burst 12 min · no equipment
• Nap-Time Energy Burst 15 min · no equipment

Also in: Home workouts · Dumbbell workouts · Short workouts, 15 minutes or less

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