Workouts · Recovery

Outdoor Beast Awakening

Recovery · 22 min · 6 moves · dumbbells, kettlebell

A hard session for a day you have energy to spend.

The workout

1. Kettlebell Deadlift Flow

   3 × 12 reps · 30 s rest

   Hinge at hips with flat back, drive through heels to stand tall, squeeze glutes at top.

   Weight: kettlebell · Works: hamstrings, glutes, lower back

2. Dumbbell Halo Circle

   2 × 10 reps each direction · 20 s rest

   Hold weight at chest, circle it slowly around your head keeping core braced.

   Weight: dumbbell · Works: shoulders, core

3. Bodyweight Trail Step Swing

   3 × 40 s · 20 s rest

   Step onto a rock or curb, swing back leg through, keep chest tall and controlled.

   Works: glutes, quads, balance

4. Kettlebell Goblet Squat Pulse

   3 × 15 reps · 30 s rest

   Hold kettlebell at chest, squat to depth, pulse gently at bottom before rising.

   Easier: Squat without weight if knees feel tight.

   Weight: kettlebell · Works: quads, glutes, core

5. Dumbbell Farmer Trail Carry

   3 × 40 s · 30 s rest

   Carry dumbbells at sides, walk tall with braced core along flat ground.

   Weight: dumbbell · Works: forearms, core, traps

6. Bodyweight Standing Ankle Roll

   2 × 30 s each side · 15 s rest

   Lift one foot, roll ankle slowly in both directions to prep for uneven terrain.

   Works: ankles, calves

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

• Gym Bench Energizer Reset 22 min · bench
• Outdoor Band Refresh 20 min · resistance band
• Full Gym Gentle Wind-Down 20 min · bench
• Home Kettlebell Recovery Reset 20 min · dumbbells, kettlebell

Also in: Dumbbell workouts · Kettlebell workouts

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