Outdoor Power Recovery Session
A hard session for a day you have energy to spend.
The workout
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Dynamic Walking Lunge with Reach
3 × 10 reps each side · 30 s rest
Step into a lunge while reaching dumbbell overhead, keep core braced, walk forward alternating legs.
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Foam-Free Dumbbell Assisted Deep Squat Hold
3 × 30 s · 30 s rest
Hold dumbbells at chest for counterbalance, sink into deep squat, hold position breathing deeply to open hips.
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Dumbbell Overhead Carry
3 × 40 s · 30 s rest
Press dumbbells overhead and walk steadily, keeping ribs down and core tight to build stability.
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Single-Arm Dumbbell Row
3 × 12 reps each side · 30 s rest
Hinge at hips, support with free hand on knee or bench, row dumbbell to hip squeezing shoulder blade.
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Standing Dumbbell Hip Hinge Stretch Flow
3 × 8 reps · 30 s rest
Hold light dumbbell, hinge forward keeping back flat, feel hamstring stretch, return to standing slowly.
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Seated Dumbbell Shoulder Roll and Stretch
2 × 45 s · no rest
Sit or kneel, hold light dumbbells at sides, roll shoulders slowly and stretch arms across body gently.
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 recovery workouts
Also in: Dumbbell workouts