Workouts · Outdoor

Outdoor Calm Flow

Outdoor · 40 min · 6 moves · dumbbells

A calm, steady session without rushing.

The workout

1. Sand Dumbbell Deadlift

   3 × 12 reps · 40 s rest

   Feet hip-width in sand, hinge hips back holding dumbbells, keep spine neutral.

   Weight: moderate dumbbells · Works: hamstrings, glutes, back

2. Barefoot Sand Walking Lunge

   3 × 10 reps each side · 40 s rest

   Step forward into a lunge on sand, holding dumbbells at sides for balance challenge.

   Weight: light dumbbells · Works: quads, glutes

3. Ocean Breeze Overhead Press

   3 × 12 reps · 40 s rest

   Stand tall facing the water, press dumbbells overhead slowly, exhale at top.

   Weight: light-moderate dumbbells · Works: shoulders, triceps

4. Sand Dumbbell Bent-Over Row

   3 × 12 reps · 40 s rest

   Hinge forward slightly, row dumbbells to ribs squeezing shoulder blades together.

   Weight: moderate dumbbells · Works: back, biceps

5. Barefoot Sand Slow Squat Hold

   3 × 30 s · 40 s rest

   Sink into a squat holding one dumbbell at chest, hold steady feeling sand shift underfoot.

   Weight: light dumbbell · Works: quads, glutes, core

6. Tide-Line Slow Walk Stretch

   2 × 60 s · 30 s rest

   Walk slowly along the shoreline, pausing occasionally to reach arms overhead and breathe.

   Works: full body, 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 outdoor workouts

• Home Ground Recovery Flow 40 min · no equipment
• Outdoor Bench Full Circuit 40 min · bench, chair
• Outdoor Sunrise Strength Flow 40 min · bench
• Desk Break Dumbbell Wander 45 min · dumbbells, bench

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