Kettlebell Evening Wind-Down
A calm, steady session without rushing.
The workout
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Kettlebell Goblet Hold Breathing
3 × 40 s · 20 s rest
Hold kettlebell close to chest in goblet position, stand or sit tall, and breathe slowly to settle the nervous system.
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Seated Dumbbell Forward Fold Stretch
2 × 30 s · 15 s rest
Sit with legs extended, hold light dumbbells for gentle weight, and fold forward slowly to stretch the back of the legs.
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Kettlebell Halo
2 × 8 reps each side · 20 s rest
Hold kettlebell by the horns near your face, slowly circle it around your head in one direction, keeping movement gentle.
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Weighted Child's Pose Reach
2 × 30 s · 15 s rest
Kneel and fold forward with arms extended holding a light dumbbell in each hand, letting the shoulders melt toward the floor.
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Kettlebell Deep Breathing Squat Hold
2 × 30 s · 20 s rest
Hold kettlebell at chest, sink into a comfortable low squat, and breathe deeply to release tension in hips.
Easier: Hold onto a sturdy surface for balance if needed.
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 · Kettlebell workouts · Short workouts, 15 minutes or less