Outdoor Quick Spark
A session to wake the body up and get it moving.
The workout
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Dumbbell Arm Circle Sweep
2 × 30 s · 15 s rest
Hold light dumbbells at sides, make large controlled circles forward then backward to warm shoulders.
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Dumbbell Loaded Cat-Cow
2 × 8 reps · 15 s rest
On hands and knees with light dumbbells pressed into ground, arch and round spine slowly to mobilize the back.
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Dumbbell Sunrise Lunge Twist
2 × 8 reps each side · 15 s rest
Step into a lunge holding one dumbbell at chest, rotate torso toward front leg to open hips and spine.
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Poolside Dumbbell Ankle Roll Squat
2 × 10 reps · 15 s rest
Hold a dumbbell at chest, squat down and rise onto toes at the top to energize ankles and calves.
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 mobility workouts
Also in: Dumbbell workouts · Short workouts, 15 minutes or less