Workouts · Core

Outdoor Banded Core Calm

Core · 18 min · 5 moves · resistance bands

A calm, steady session without rushing.

The workout

1. Band Anchored Dead Bug Press

   3 × 12 reps each side · 20 s rest

   Loop band around feet, lie on back, extend opposite arm and leg slowly while pressing low back into the mat.

   Works: core

2. Standing Band Woodchop Twist

   3 × 12 reps each side · 20 s rest

   Anchor band low, rotate torso pulling handle diagonally up across the body, keeping hips steady.

   Works: obliques, core

3. Band Seated Sand Roll-Back

   3 × 10 reps · 20 s rest

   Sit on sand holding band anchored at feet, slowly roll back halfway then return to seated tall.

   Works: core, abs

4. Band Plank Row Pull

   3 × 10 reps each side · 20 s rest

   In a plank with band anchored ahead, pull handle to ribs one arm at a time keeping hips level.

   Works: core, back

5. Band Standing Side Bend

   3 × 12 reps each side · 15 s rest

   Anchor band underfoot, hold handle at hip, bend sideways slowly feeling the oblique lengthen and contract.

   Works: obliques

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 core workouts

• Lunchtime Bench Core Burst 18 min · bench, chair
• Lunch Break Core Flow 20 min · pull-up bar
• Indoor Bar Core Circuit 20 min · pull-up bar
• Quiet House Core Ignite 22 min · no equipment

Also in: Resistance band workouts

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