Workouts · Strength

Tiny Space Kettlebell Fury

Strength · 25 min · 6 moves · dumbbells, kettlebell

A hard session for a day you have energy to spend.

The workout

1. Kettlebell Explosive Swing Series

   5 × 20 reps · 25 s rest

   Hinge hips and snap kettlebell forward to chest height, drive with glutes not arms.

   Works: glutes, hamstrings, core

2. Kettlebell Tight Space Clean Press

   4 × 8 reps each side · 30 s rest

   Clean kettlebell to shoulder in one motion, then press overhead standing tall in a small footprint.

   Works: shoulders, legs, core

3. Dumbbell Compact Thruster Blast

   4 × 12 reps · 30 s rest

   Hold dumbbells at shoulders, squat down then drive up pressing overhead in one fluid motion.

   Works: legs, shoulders, core

4. Kettlebell Standing Halo Grind

   3 × 10 reps each side · 25 s rest

   Circle kettlebell around head slowly in a tight radius, keep core braced and stance narrow.

   Works: shoulders, core

5. Dumbbell Static Lunge Pulse Power

   4 × 15 reps each side · 25 s rest

   In a fixed split stance, pulse up and down a few inches holding dumbbells at sides.

   Works: quads, glutes

6. Kettlebell Deadlift Snap Row

   4 × 12 reps · 25 s rest

   Deadlift kettlebell up then immediately row to ribs, keep spine neutral throughout.

   Works: back, hamstrings, glutes

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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