Outdoor Dumbbell Burst
A session made for outside, in a park or on a path.
The workout
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Beach Sand Dumbbell Squat
3 × 12 reps · 20 s rest
Stand feet shoulder-width in sand, hold dumbbells at shoulders, sink hips back and down keeping chest tall.
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Dumbbell Row on Sand
3 × 10 reps each side · 20 s rest
Hinge forward with soft knees, row one dumbbell to hip while free hand rests on thigh for balance.
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Dumbbell Beach Lunge Walk
3 × 30 s · 20 s rest
Hold dumbbells at sides, walk forward through sand alternating deep lunges, driving through the front heel.
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Standing Dumbbell Overhead Press
3 × 10 reps · 20 s rest
Press dumbbells overhead from shoulder height, keeping ribs stacked over hips to avoid arching the low back.
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Sand Sprint Shuttle
3 × 20 s · 20 s rest
Sprint lightly a few meters and back on soft sand to elevate heart rate before cooling down.
Easier: Walk briskly instead of sprinting.
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
Also in: Dumbbell workouts · Short workouts, 15 minutes or less