Easy Outdoor Pulse
A session made for outside, in a park or on a path.
The workout
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Relaxed Arm Swing March
1 × 60 s · no rest
March lightly in place swinging arms naturally to ease into gentle movement without impact.
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Bar Hang Sway
3 × 20 s · 20 s rest
Hang from the pull-up bar with soft knees, gently swaying side to side to decompress the spine.
Easier: Bend knees and keep feet on a box for support.
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Slow Step Touch
3 × 40 s · 20 s rest
Step side to side softly tapping the ground, keeping the pace easy and controlled to keep legs fresh.
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Standing Reach and Breathe
3 × 45 s · 15 s rest
Alternate reaching arms overhead with a deep inhale, then lower with a slow exhale, staying light on the feet.
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 cardio workouts
Also in: Pull-up bar workouts · Short workouts, 15 minutes or less