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Workouts · Recovery

Rainy Day Outdoor Escape

Recovery · 40 min · 7 moves · resistance band

A session made for outside, in a park or on a path.

The workout

  1. Band Wide Stance Forward Fold Pull

    3 × 30 s · 30 s rest

    Stand on band, hinge forward and gently pull handles toward chest to open the upper back.

    Works: hamstrings, back

  2. Band Kneeling Chest Stretch Reach

    3 × 30 s each side · 20 s rest

    Kneel with band anchored low, reach the arm forward and rotate torso away for a gentle chest stretch.

    Works: chest, shoulders

  3. Band Lying Hamstring Sweep

    3 × 30 s each side · 20 s rest

    Lying down, loop band around one foot and sweep leg gently side to side keeping it straight.

    Works: hamstrings, hips

  4. Band Standing Hip Abduction Sway

    3 × 12 reps each side · 20 s rest

    Band around ankles, lift leg slowly out to the side and back with light tension.

    Works: glutes, hips

  5. Band Seated Neck and Shoulder Release

    3 × 30 s · 20 s rest

    Hold band overhead wide, tilt head gently side to side while keeping shoulders down.

    Works: neck, shoulders

  6. Band Kneeling Thoracic Rotation

    3 × 10 reps each side · 20 s rest

    Band anchored to the side, rotate torso slowly away from anchor point, keeping hips still.

    Works: upper back, obliques

  7. Band Standing Ankle Circle Pull

    3 × 10 reps each side · 20 s rest

    Loop light band around foot, draw slow circles with the ankle to improve mobility.

    Works: ankles, calves

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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