Energize Full Gym Flow
A session to wake the body up and get it moving.
The workout
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Rowing Machine Easy Pull
5 × 1 min · 30 s rest
Drive with legs first, then lean back and pull the handle to your ribs, keeping the motion smooth and unhurried.
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Cable Woodchop Flow
3 × 12 reps each side · 30 s rest
Pull the cable diagonally across your body from high to low, rotating through the torso with control.
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Treadmill Incline Walk
1 × 8 min · no rest
Set a moderate incline and walk at a brisk but conversational pace, swinging arms naturally.
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Foam Roller Thigh Release
3 × 45 s each side · 15 s rest
Roll slowly along the front of the thigh, pausing on tender spots to let the tissue soften.
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Cable Pull-Through Hinge
3 × 15 reps · 30 s rest
Facing away from the low pulley, hinge at the hips and let the cable pull your hands back, then drive hips forward to stand.
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Stability Ball Hip Bridge
3 × 15 reps · 30 s rest
Rest shoulders on the ball, feet planted, and lift hips into a bridge, squeezing glutes at the top.
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Outdoor Open-Field Skip
3 × 40 s · 20 s rest
Skip lightly across open ground, lifting knees gently and swinging arms to open the chest and hips.
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: Gym workouts