Outdoor Core Calm Session
A calm, steady session without rushing.
The workout
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Dumbbell Dead Bug Extension
3 × 10 reps each side · 20 s rest
Lying on back holding a light dumbbell in each hand, extend opposite arm and leg slowly while keeping lower back pressed into the mat.
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Weighted Slow Sit-Back
3 × 10 reps · 25 s rest
Hold a dumbbell to chest, slowly lean back from seated position keeping core braced, then return to upright with control.
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Dumbbell Side Plank Reach
3 × 30 s each side · 20 s rest
From a side plank, reach the top arm holding a light dumbbell under the body then open it back toward the ceiling slowly.
Easier: Drop bottom knee to the mat for support.
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Weighted Bird Dog Hold
3 × 20 s each side · 15 s rest
From hands and knees, hold a light dumbbell against one hand while extending opposite arm and leg, keeping hips level and steady.
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Dumbbell Hollow Body Hold
3 × 20 s · 20 s rest
Lying on back holding a light dumbbell overhead, press lower back into mat while lifting shoulders and legs slightly off the ground.
Easier: Keep knees bent and feet on the ground to reduce intensity.
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Seated Weighted Torso Circle
3 × 8 reps each side · 15 s rest
Seated with a light dumbbell held at chest, slowly circle the torso in one direction then the other, staying controlled.
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.
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Also in: Dumbbell workouts