Desk Strength Reset Break
An easy session for a recovery day.
The workout
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Chair Tricep Dip Ease
2 × 10 reps · 20 s rest
Hands on chair edge behind you, lower body slowly bending elbows, push back up controlled.
Easier: Keep knees bent more to reduce load.
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Bench Assisted Squat Hold
2 × 30 s · 20 s rest
Hover just above bench in squat position, hold steady with weight in heels.
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Standing Wall-Free Row Pulse
2 × 12 reps · 20 s rest
Hinge slightly forward, pull elbows back squeezing shoulder blades as if rowing.
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Chair Step Touch Strength
2 × 10 reps each side · 20 s rest
Tap one foot up onto chair then step down softly, controlled and slow pace.
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Slow Bodyweight Calf Raise
2 × 15 reps · 15 s rest
Rise onto toes slowly, pause at top, lower with control holding chair for balance.
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: Short workouts, 15 minutes or less