Rainy Day Core Flow
A calm, steady session without rushing.
The workout
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Kettlebell Halo Rotation
3 × 10 reps each side · 30 s rest
Hold kettlebell by the horns at chest height, circle it slowly around your head keeping core braced.
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Dumbbell Windmill Reach
3 × 8 reps each side · 30 s rest
Hold dumbbell overhead, hinge sideways at hips reaching opposite hand to shin while keeping arm locked overhead.
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Kettlebell Suitcase Hold Carry
3 × 30 s each side · 30 s rest
Hold kettlebell in one hand at side, walk slowly maintaining upright posture and braced core to resist leaning.
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Mat Dumbbell Slow Dead Bug
3 × 10 reps each side · 25 s rest
Lie on back holding light dumbbells overhead, extend opposite arm and leg slowly while pressing low back into mat.
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Kettlebell Deadbug Press Hold
3 × 30 s · 25 s rest
Lie on back, kettlebell pressed straight up over chest, hold steady while breathing deeply to challenge core stability.
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Quiet Kettlebell Side Plank Reach
3 × 25 s each side · 25 s rest
In side plank, top hand holds kettlebell, reach it under torso then back up toward ceiling 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.
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Also in: Dumbbell workouts · Kettlebell workouts