Runner's Dumbbell Spark Up
A session to wake the body up and get it moving.
The workout
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Dumbbell High Knee March Pump
3 × 30 s · 15 s rest
Hold light dumbbells at shoulders, march knees high while pumping arms to build heart rate.
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Dumbbell Lateral Skater Hop
3 × 30 s · 15 s rest
Hold one light dumbbell at chest, hop side to side landing softly to prime ankles and hips for running.
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Dumbbell Reverse Lunge Reach Up
2 × 10 reps each side · 20 s rest
Step back into a lunge while pressing dumbbells overhead, return to standing with control.
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Dumbbell Arm Swing Jog Prep
2 × 30 s · 15 s rest
Jog lightly in place holding dumbbells, swinging arms naturally to loosen shoulders and hips.
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Dumbbell Standing Hip Circle Pulse
2 × 8 reps each side · 15 s rest
Hold dumbbells at sides, lift knee and circle it outward then forward to open the 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.
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Also in: Dumbbell workouts · Short workouts, 15 minutes or less