Midday Dumbbell Power Burst
A session made for outside, in a park or on a path.
The workout
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Dumbbell Thruster
3 × 10 reps · 20 s rest
Hold dumbbells at shoulders, squat down then explode up pressing weights overhead in one fluid motion.
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Dumbbell Renegade Row
3 × 8 reps each side · 20 s rest
From a plank with hands on dumbbells, row one weight to hip while keeping hips stable and square.
Easier: Perform from knees to reduce core demand.
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Dumbbell Sumo Squat
3 × 12 reps · 15 s rest
Stand wide with toes turned out, hold one dumbbell between legs, squat down keeping chest lifted.
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Standing Dumbbell Push Press
3 × 10 reps · 20 s rest
Dip knees slightly then drive dumbbells overhead using leg momentum for a powerful press.
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 · Short workouts, 15 minutes or less