Bench Break Recovery Walk
An easy session for a recovery day.
The workout
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Chair-Assisted Standing Fold
3 × 40 s · 20 s rest
Place hands on chair seat, hinge at hips and let spine lengthen forward, knees soft, breathe deeply.
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Bench Seated March Breathwork
3 × 30 s · 20 s rest
Sit tall on bench, slowly lift one knee at a time while inhaling and exhaling with control.
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Outdoor Bench Tricep Dip Hold
2 × 8 reps · 30 s rest
Hands on bench edge behind you, lower slowly with control and pause at the bottom before rising gently.
Easier: Bend knees more to reduce load
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Standing Chair Calf Stretch Flow
2 × 30 s each side · 15 s rest
Hands on chair back, step one foot back and press heel down to stretch calf while breathing slowly.
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Gentle Outdoor Step Touch Walk
3 × 45 s · 20 s rest
Walk slowly side to side near the bench, swinging arms gently to relax the body in fresh air.
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Bench Supported Chest Opener
2 × 30 s · 15 s rest
Sit on bench, clasp hands behind back and gently lift while opening chest and rolling shoulders back.
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 outdoor workouts
Also in: Chair workouts