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Workouts · Cardio

Calm Runner's Long Warm-Up

Cardio · 60 min · 7 moves · no equipment

A calm, steady session without rushing.

The workout

  1. Bodyweight Slow Walking Lunge Reach

    3 × 8 reps each side · 20 s rest

    Step forward into a lunge, reach both arms overhead slowly, return with control.

    Works: quads, glutes, shoulders

  2. Bodyweight Gentle Leg Swing Flow

    3 × 30 s each side · 15 s rest

    Hold something stable if needed, swing leg gently forward and back within a comfortable range.

    Works: hip flexors, hamstrings

  3. Bodyweight Slow Hip Opener Circle

    3 × 8 reps each side · 15 s rest

    Lift knee and draw a slow circle outward then reverse, keeping movement smooth and unhurried.

    Works: hips, glutes

  4. Bodyweight Easy Jog in Place Flow

    3 × 60 s · 20 s rest

    Jog gently in place at a relaxed pace, letting breath settle into a steady rhythm.

    Works: calves, quads, core

  5. Bodyweight Standing Side Bend Flow

    3 × 8 reps each side · 15 s rest

    Reach one arm overhead and lean gently to the side, feeling a slow stretch along the torso.

    Works: obliques, lats

  6. Bodyweight Gentle Butt Kick Jog

    3 × 40 s · 20 s rest

    Jog softly bringing heels toward glutes at an easy, controlled pace.

    Works: hamstrings, calves

  7. Bodyweight Calm Ankle Bounce

    2 × 30 s · 15 s rest

    Gently bounce on the balls of your feet, keeping knees soft and breath relaxed.

    Works: calves, ankles

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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