Energized Outdoor Bench Flow
A session to wake the body up and get it moving.
The workout
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Bench Step-Up Drive
4 × 12 reps per side · 20 s rest
Place one foot fully on the bench and drive up through the heel, bringing the opposite knee high, then step down with control.
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Elevated Bench Push-Up
3 × 15 reps · 20 s rest
Hands on the bench edge, lower the chest with elbows at 45 degrees, then push back up powerfully.
Easier: Perform from the knees.
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Bench Tricep Dip
3 × 12 reps · 20 s rest
Hands on the bench edge behind you, legs extended, lower the hips straight down then press back up.
Easier: Bend knees to reduce load.
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Bulgarian Split Squat
3 × 10 reps per side · 25 s rest
Rest the top of one foot on the bench behind you, lower into a lunge keeping the front knee tracking over the toes.
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Bench Lateral Bound Over
4 × 20 s · 20 s rest
Standing beside the bench, jump laterally over it, landing softly and immediately jumping back.
Easier: Step over instead of jumping.
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Incline Mountain Climber
3 × 30 s · 20 s rest
Hands on the bench in a plank, drive knees quickly toward the chest in an alternating rhythm.
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Standing Full Body Reach Jump
3 × 15 reps · 25 s rest
From a squat, explode upward reaching both arms overhead, landing softly to reset for the next rep.
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.
