Desk Break Core Reset
A session made for outside, in a park or on a path.
The workout
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Mat Hollow Body Hold Flow
4 × 25 s · 20 s rest
Lie back, press low back into mat, lift shoulders and legs slightly while keeping arms extended overhead.
Easier: Bend knees to reduce lower back load.
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Mat Slow Dead Bug Reach
3 × 12 reps each side · 20 s rest
Lower opposite arm and leg toward the floor while keeping low back pressed flat, then return with control.
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Mat Side Plank Reach Under
3 × 10 reps each side · 20 s rest
From side plank, thread the top arm under the body then open back up toward the ceiling.
Easier: Drop bottom knee to the mat for support.
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Mat V-Sit Toe Reach
3 × 12 reps · 20 s rest
Balance on sit bones, reach hands toward toes while extending legs, keeping chest lifted.
Easier: Keep knees bent throughout the movement.
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Mat Plank Shoulder Tap Flow
3 × 30 s · 20 s rest
In a plank, tap opposite hand to shoulder alternately while minimizing hip sway.
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Mat Russian Twist Flow
3 × 16 reps · 20 s rest
Sit with knees bent, lean back slightly and rotate torso side to side, tapping hands near the mat.
Easier: Keep feet on the ground for more stability.
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Mat Outdoor Sun Salute Stretch
2 × 45 s · 20 s rest
Flow slowly from standing to forward fold to a gentle backbend, syncing movement with breath to release the core after work.
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: No-equipment workouts · Home workouts