Workouts · Cardio

Outdoor Calm Cardio Flow

Cardio · 40 min · 7 moves · resistance bands

A calm, steady session without rushing.

The workout

1. Standing Band Pull-Apart

   3 × 15 reps · 25 s rest

   Hold band at chest height with arms extended, pull ends apart squeezing shoulder blades, return slowly.

   Works: shoulders, back

2. Banded Step Touch

   4 × 45 s · 25 s rest

   Band around ankles, step side to side with soft knees, maintaining light tension throughout.

   Works: glutes, legs

3. Banded March

   4 × 45 s · 25 s rest

   Band around thighs, march in place lifting knees to hip height at a calm, steady pace.

   Works: hip flexors, core

4. Banded Squat to Row

   3 × 12 reps · 30 s rest

   Anchor band low, squat down then stand while rowing band to ribs, moving smoothly with breath.

   Works: legs, back, core

5. Lateral Band Walk

   3 × 40 s · 25 s rest

   Band above knees, sit into slight squat, step sideways keeping tension constant and torso upright.

   Works: glutes, legs

6. Standing Band Chop

   3 × 12 reps each side · 25 s rest

   Anchor band to one side, pull diagonally across body from high to low, rotating gently through core.

   Works: core, shoulders

7. Slow Nature Walk Cool-Down

   1 × 4 min · no rest

   Walk gently around the campsite, breathing deeply and letting heart rate settle.

   Works: legs

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 cardio workouts

• Outdoor Recovery Cardio Flow 40 min · no equipment
• Outdoor Energy Ignition 40 min · no equipment
• Slow Rise Cardio Flow 35 min · no equipment
• Silent Nap-Time Burner 35 min · dumbbells, kettlebell

Also in: Resistance band workouts

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