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Home Dumbbell Cardio Flow

Cardio · 18 min · 6 moves · dumbbells

A session made for outside, in a park or on a path.

The workout

1. Dumbbell Fast Squat to Press

   4 × 15 reps · 20 s rest

   Hold dumbbells at shoulders, squat down then drive up pressing weights overhead in one fluid motion.

   Works: legs, shoulders, core

2. Dumbbell Alternating Snatch Pull

   4 × 10 reps each side · 20 s rest

   Hike dumbbell between legs then explosively pull and punch it overhead in one motion, alternating arms.

   Works: full body, shoulders

3. Dumbbell Fast Feet Row Shuffle

   4 × 30 s · 20 s rest

   Hinge forward holding dumbbells, shuffle feet quickly in place while rowing arms alternately.

   Works: back, legs, cardio

4. Dumbbell Jump Lunge Switch

   4 × 10 reps each side · 20 s rest

   Hold light dumbbells at sides, lunge then jump to switch legs mid-air, landing soft.

   Easier: Step switch instead of jumping.

   Works: legs, glutes, cardio

5. Dumbbell Renegade Row Plank

   4 × 20 reps · 20 s rest

   In plank holding dumbbells, row one arm at a time while keeping hips square and stable.

   Works: back, core, shoulders

6. Dumbbell High Pull Swing

   4 × 15 reps · 20 s rest

   Swing dumbbell between legs then pull it up to chin height driving through the hips explosively.

   Works: shoulders, glutes, cardio

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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• Band Blast Wind-Down 18 min · resistance band
• Slow Start Band Cardio 18 min · resistance bands
• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment

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