Twilight Kettlebell Wind-Down
A calm, steady session without rushing.
The workout
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Kettlebell Halo Breath Flow
2 × 8 reps · 20 s rest
Hold the kettlebell by the horns at chest height and slowly circle it around your head, inhaling on the way up and exhaling as it passes behind.
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Dumbbell Slow Suitcase Hold
2 × 30 s each side · 15 s rest
Stand tall holding one dumbbell at your side, ribs stacked over hips, and resist leaning as you breathe slowly.
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Kettlebell Quiet Step Back Lunge
2 × 6 reps each side · 15 s rest
Hold the kettlebell at your chest and step back softly into a lunge, keeping the movement slow and controlled like a moving meditation.
Easier: Skip the kettlebell and use bodyweight only.
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Dumbbell Overhead Melt Stretch
1 × 45 s · no rest
Hold one dumbbell overhead with both hands and gently sway side to side, letting your ribcage soften with each exhale.
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 · Kettlebell workouts · Short workouts, 15 minutes or less