Workouts · Cardio

Upper Body Beast Cardio Blast

Cardio · 22 min · 6 moves · dumbbells

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

The workout

1. Dumbbell Renegade Row Punch

   4 × 10 reps each side · 30 s rest

   Plank on dumbbells, row one arm then punch it forward, keep hips stable throughout.

   Easier: Do from knees to reduce core demand.

   Works: back, shoulders, core

2. Dumbbell Fast Alternating Curl

   4 × 20 reps · 25 s rest

   Curl one dumbbell explosively while lowering the other, maintain quick tempo.

   Works: biceps, forearms

3. Dumbbell High Pull Blast

   4 × 15 reps · 30 s rest

   Hinge slightly, explosively pull dumbbells up along body to chest height, elbows lead.

   Works: shoulders, upper back

4. Seated Dumbbell Punch Combo

   4 × 40 s · 20 s rest

   Seated to protect legs, alternate fast punches forward holding light dumbbells.

   Works: shoulders, core

5. Dumbbell Halo Speed Circles

   3 × 12 reps each side · 25 s rest

   Circle single dumbbell around head quickly, keep core tight and movements controlled.

   Works: shoulders, core

6. Dumbbell Floor Press Pump

   4 × 15 reps · 25 s rest

   Lie on back, press dumbbells up from floor level quickly, control the lowering phase.

   Works: chest, triceps

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.

More cardio workouts

• Gym Cardio Blast 22 min · rowing machine, treadmill
• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment
• Outdoor Dumbbell Cardio Flow 20 min · dumbbells

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