Workouts · Recovery

Outdoor Band Refresh

Recovery · 20 min · 6 moves · resistance band

A session to wake the body up and get it moving.

The workout

1. Standing Band Full Reach Stretch

   3 × 30 s · 15 s rest

   Hold band overhead with both hands, reach up and slightly back to open the whole front body.

   Works: shoulders, core

2. Banded Standing Hip Hinge Flow

   3 × 10 reps · 20 s rest

   Stand on band, hinge forward slowly then rise, feeling a light stretch through the hamstrings.

   Works: hamstrings, glutes

3. Band Pull-Apart Wake-Up

   3 × 15 reps · 15 s rest

   Hold band at chest height, pull apart squeezing shoulder blades together.

   Works: upper back, shoulders

4. Seated Banded Ankle Pump

   3 × 15 reps each side · 15 s rest

   Sit on ground, loop band around one foot, flex and point the ankle against resistance.

   Works: calves, ankles

5. Banded Standing Side Stretch

   3 × 30 s each side · 15 s rest

   Anchor band at foot level, hold with one hand and lean away to stretch the side body.

   Works: obliques, lats

6. Campsite Gentle Marching Flow

   3 × 40 s · 15 s rest

   March slowly in place around your campsite, swinging arms naturally to boost circulation.

   Works: core, hip flexors

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 recovery workouts

• Full Gym Gentle Wind-Down 20 min · bench
• Home Kettlebell Recovery Reset 20 min · dumbbells, kettlebell
• Stairway Band Reboot 18 min · resistance band
• Outdoor Beast Awakening 22 min · dumbbells, kettlebell

Also in: Resistance band workouts

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