Outdoor Dumbbell Reset
An easy session for a recovery day.
The workout
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Dumbbell Park Bench Step Down
3 × 8 reps each side · 40 s rest
Hold light dumbbells, step down slowly off a low bench or curb, controlling the descent.
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Dumbbell Outdoor Farmer Carry
3 × 30 s · 40 s rest
Carry a dumbbell in each hand and walk slowly across the grass, keeping posture tall and relaxed.
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Dumbbell Standing Shoulder Roll Press
3 × 10 reps · 30 s rest
Press dumbbells overhead slowly, focusing on smooth shoulder movement rather than speed.
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Dumbbell Seated Bench Row
3 × 12 reps · 30 s rest
Hinge forward on a bench, pull dumbbell to hip keeping the motion unhurried.
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Dumbbell Standing Side Bend
3 × 10 reps each side · 30 s rest
Hold one dumbbell at your side, bend gently sideways and return, feeling a light stretch.
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