Small Space Dumbbell Calm
A calm, steady session without rushing.
The workout
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Dumbbell Slow Goblet Squat
3 × 12 reps · 40 s rest
Hold one dumbbell close to chest, lower into a squat with control and rise steadily.
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Dumbbell Bench Chest Press
3 × 10 reps · 40 s rest
Lying on a bench, press dumbbells up smoothly and lower until elbows are just below the bench line.
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Dumbbell Bent-Over Row Breathe
3 × 12 reps · 40 s rest
Hinge at hips with flat back, row dumbbells to ribs and lower slowly, breathing evenly.
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Dumbbell Standing Overhead Press Flow
3 × 10 reps · 40 s rest
Press dumbbells overhead in a smooth, unhurried motion, avoiding arching the lower back.
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Dumbbell Seated Bicep Curl Hold
3 × 12 reps · 30 s rest
Sit tall, curl dumbbells up slowly and pause briefly at the top before lowering.
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Dumbbell Romanian Deadlift Slow
3 × 10 reps · 40 s rest
Hinge at the hips keeping dumbbells close to legs, feel a stretch in the hamstrings, then return to standing.
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