Quiet Dumbbell Wake-Up
A calm, steady session without rushing.
The workout
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Seated Dumbbell Shoulder Circle
2 × 30 s each side · 15 s rest
Hold light dumbbells, draw slow circles with the shoulders to loosen the upper back.
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Standing Dumbbell Forward Hang
2 × 30 s · 20 s rest
Let arms hang holding light dumbbells, fold gently forward from the hips to release the spine.
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Dumbbell Assisted Cat-Cow Reach
2 × 8 reps · 15 s rest
On hands and knees holding light dumbbells, arch and round the spine slowly with breath.
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Standing Dumbbell Calf Raise Slow
2 × 12 reps · 15 s rest
Rise slowly onto toes holding dumbbells at sides, pause, then lower with control.
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 · Short workouts, 15 minutes or less