Workouts · Strength

Outdoor Band Strength Flow

Strength · 25 min · 6 moves · resistance bands

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

The workout

1. Band Standing Chest Press

   3 × 12 reps · 30 s rest

   Anchor band behind you around a tree, press hands forward at chest height with control.

   Works: chest, triceps

2. Band Split Stance Row

   3 × 12 reps each side · 30 s rest

   Anchor band at chest height, stand in a split stance and pull elbow back squeezing the shoulder blade.

   Works: back, biceps

3. Band Lateral Walk Squat

   3 × 10 reps each side · 30 s rest

   Loop band above knees, hold a squat and step sideways with tension, keeping knees tracking toes.

   Works: glutes, quads

4. Band Standing Overhead Extension

   3 × 12 reps · 25 s rest

   Stand on the band, hold both ends behind head, extend arms upward to work the triceps.

   Works: triceps, shoulders

5. Band Deadlift Hinge Pull

   3 × 12 reps · 30 s rest

   Stand on the band, hinge at hips keeping spine long, drive hips forward to stand tall pulling band up.

   Works: hamstrings, glutes, lower back

6. Band Standing Bicep Curl Burn

   3 × 15 reps · 25 s rest

   Stand on the band, curl handles up toward shoulders keeping elbows pinned to your sides.

   Works: biceps

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

• Leg-Day Recovery Flow 25 min · resistance band
• Small Space Dumbbell Calm 25 min · dumbbells, bench
• Tiny Space Kettlebell Fury 25 min · dumbbells, kettlebell
• Pre-Run Ignition Flow 22 min · no equipment

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