Outdoor Steady Flow Cardio
A calm, steady session without rushing.
The workout
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Band Marching Warm Pulse
3 × 40 s · 20 s rest
Loop the band above the knees and march in place slowly, feeling gentle tension press outward.
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Band Resisted Step Touch
4 × 45 s · 20 s rest
Band around ankles, step side to side softly keeping tension constant and knees soft.
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Band Standing Row Pulse
4 × 15 reps · 20 s rest
Anchor band at chest height, pull the handles toward your ribs slowly, squeezing shoulder blades.
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Band Squat to Reach Flow
4 × 12 reps · 20 s rest
Stand on the band, squat down then rise while reaching arms overhead in one continuous breath cycle.
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Band Slow Mountain Climber
3 × 30 s · 20 s rest
Band around ankles in plank position, draw knees toward chest slowly one at a time, keeping hips low.
Easier: Do from standing if wrists are sensitive.
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Band Lateral Shuffle Breath
4 × 40 s · 20 s rest
Band around ankles, shuffle side to side in a soft rhythm, staying low and breathing evenly.
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 cardio workouts
Also in: Resistance band workouts