Workouts · Core

Outdoor Core Unwind

Core · 10 min · 4 moves · dumbbells, kettlebell

An easy session for a recovery day.

The workout

1. Kettlebell Deadbug Press

   3 × 10 reps · 20 s rest

   Hold kettlebell overhead with both hands, lower opposite arm and leg slowly, keeping ribs pressed down.

   Weight: 4-8 kg · Works: core, shoulders

2. Seated Weighted March

   3 × 10 reps each side · 20 s rest

   Sit tall holding dumbbell at chest, lift one knee up slowly then lower, alternating sides.

   Weight: 3-5 kg · Works: core, hip flexors

3. Kettlebell Suitcase Hold

   3 × 25 s each side · 20 s rest

   Hold kettlebell in one hand at side, stand tall resisting the pull to lean, brace core firmly.

   Weight: 4-8 kg · Works: obliques, core

4. Gentle Weighted Sit-Back

   3 × 8 reps · 20 s rest

   Hold dumbbell at chest, hinge back slightly from seated position keeping spine long, return to upright slowly.

   Weight: 3-5 kg · Works: core

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

• Sunlit Bench Core Charge 10 min · bench
• Calm Outdoor Core Ground 10 min · dumbbells
• Calm Core Reset 10 min · no equipment
• Post-Run Bench Core Cooldown 12 min · bench

Also in: Dumbbell workouts · Kettlebell workouts · Short workouts, 15 minutes or less

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