Wake-Up Beast Core Charge
A hard session for a day you have energy to spend.
The workout
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Weighted Sit-Up
4 × 12 reps · 30 s rest
Hold dumbbell at chest, sit up fully with control, exhale at the top and squeeze abs.
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Dumbbell Russian Twist
4 × 16 reps · 30 s rest
Sit with feet lifted, hold dumbbell with both hands, rotate torso side to side tapping weight near hip.
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Weighted Plank Row
3 × 10 reps each side · 40 s rest
In plank with hands on dumbbells, row one weight to hip while stabilizing core and hips square.
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Dumbbell Overhead Sit-Up
3 × 10 reps · 30 s rest
Hold dumbbell overhead with straight arms, sit up keeping weight stable and locked out.
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Weighted Dead Bug
3 × 12 reps · 30 s rest
Hold dumbbell overhead in both hands, lower opposite arm and leg slowly keeping ribs down.
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Farmer's Carry Plank Tap
3 × 30 s · 30 s rest
In plank with dumbbells under shoulders, tap one hand to opposite shoulder alternating quickly while keeping hips still.
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