Workouts · Cardio

Outdoor Dumbbell Cardio Flow

Cardio · 20 min · 6 moves · dumbbells

A session made for outside, in a park or on a path.

The workout

1. Dumbbell Suitcase Walk Sprint

   4 × 40 s · 20 s rest

   Hold one dumbbell in each hand at your sides and walk briskly then break into a light jog, keeping shoulders packed and core braced.

   Weight: moderate · Works: shoulders, core, legs

2. Dumbbell Thruster Jog Combo

   4 × 12 reps · 25 s rest

   Squat down holding dumbbells at shoulders, drive up explosively into a press, then immediately jog in place for a few steps before repeating.

   Works: legs, shoulders, core

3. Dumbbell Lateral Bound Swing

   3 × 45 s · 20 s rest

   Hold one dumbbell with both hands, bound side to side while swinging the weight across your body for momentum.

   Works: glutes, obliques, legs

4. Dumbbell High Pull Skip

   3 × 15 reps · 20 s rest

   Skip lightly in place while pulling dumbbells from hip to chin height with elbows leading.

   Works: shoulders, upper back, legs

5. Dumbbell Reverse Lunge Punch

   3 × 10 reps each side · 20 s rest

   Step back into a reverse lunge while punching the dumbbells forward alternately, keeping torso upright.

   Works: legs, glutes, shoulders

6. Dumbbell Fast Feet Row

   3 × 30 s · 20 s rest

   Hinge forward slightly, jog feet quickly in place while pulsing a row with the dumbbells.

   Works: upper back, legs, 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.

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• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment
• Band Blast Wind-Down 18 min · resistance band
• Slow Start Band Cardio 18 min · resistance bands

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