Rainy Day Mobility Flow
A calm, steady session without rushing.
The workout
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Loaded Hip Circle
3 × 8 reps each side · 20 s rest
Hold a light dumbbell at chest, stand on one leg and circle the free hip slowly to open the joint.
Easier: Perform without weight.
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Weighted Thoracic Rotation
3 × 10 reps each side · 20 s rest
Kneel tall holding a light dumbbell with both hands, rotate the torso slowly while keeping hips square.
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Kettlebell Ankle Rock
3 × 10 reps each side · 15 s rest
Hold a kettlebell for light counterbalance, rock forward over a bent front knee to mobilize the ankle.
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Suitcase Side Bend
3 × 10 reps each side · 15 s rest
Hold a dumbbell in one hand at your side, bend gently sideways feeling a stretch through the loaded side.
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Loaded Shoulder Windmill
3 × 8 reps each side · 20 s rest
Hold a light dumbbell overhead, hinge sideways at the hips while keeping the arm vertical to open the shoulder and hamstring.
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Kettlebell Wrist and Forearm Roll
3 × 10 reps each side · 15 s rest
Hold a light kettlebell by the horn, slowly rotate the wrist through its full range to loosen the forearm.
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: Home workouts · Dumbbell workouts · Kettlebell workouts