Workouts · Outdoor

Quiet Corner Reset Flow

Outdoor · 18 min · 6 moves · dumbbells, kettlebell

An easy session for a recovery day.

The workout

1. Dumbbell Goblet Breathing Squat

   3 × 8 reps · 30 s rest

   Hold one dumbbell vertically at chest, sink into a slow squat while inhaling, exhale as you rise.

   Works: quads, glutes, core

2. Kettlebell Halo Neck Release

   2 × 6 reps each side · 20 s rest

   Circle the kettlebell slowly around your head, keeping ribs stacked over hips and chin level.

   Works: shoulders, upper back, core

3. Dumbbell Standing Forward Hinge Reach

   3 × 30 s · 20 s rest

   Hinge at hips with soft knees, let one dumbbell hang and reach toward the floor, feel a gentle hamstring stretch.

   Works: hamstrings, lower back

4. Kettlebell Seated Chest Opener

   3 × 30 s · 15 s rest

   Sit tall on a chair or floor, hold kettlebell behind you with both hands, gently lift to open the chest.

   Works: chest, shoulders

5. Dumbbell Standing Calf Melt

   3 × 30 s each side · 15 s rest

   Hold dumbbells for balance, rise slowly onto toes then lower with control to release calves.

   Works: calves

6. Bodyweight Child's Pose Sway

   2 × 40 s · no rest

   Kneel and fold forward, arms extended, gently sway hips side to side to release the lower back.

   Works: lower back, hips

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 outdoor workouts

• Gentle Trail Recovery Walkout 18 min · no equipment
• Rainy Chair Recovery Flow 20 min · chair, bench
• Outdoor Dumbbell Reset 20 min · dumbbells, bench
• Post-Leg-Day Bar Ease 15 min · pull-up bar

Also in: Dumbbell workouts · Kettlebell workouts

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