Evening Wind-Down Core Calm
An easy session for a recovery day.
The workout
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Chair Seated Slow Knee Draw
3 × 10 reps each side · 20 s rest
Sit tall on chair edge, draw one knee toward chest slowly while keeping spine long, then lower with control.
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Bench Supported Slow Leg Lower
3 × 8 reps · 25 s rest
Lie on bench, hold edges, lower straight legs slowly toward floor keeping low back pressed down.
Easier: Bend knees to reduce load on the low back.
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Chair Assisted Gentle Plank Hold
3 × 25 s · 25 s rest
Place hands on chair seat, walk feet back into a modified incline plank, keep hips level and breathe slowly.
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Mat Slow Bicycle Breath
3 × 30 s · 20 s rest
Lie on back, alternate elbow to opposite knee at an unhurried pace, exhaling with each rotation.
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Bench Seated Torso Twist Calm
3 × 10 reps each side · 20 s rest
Sit tall on bench, hands lightly clasped, rotate torso slowly side to side keeping hips still.
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Mat Gentle Core Breathing Hold
2 × 60 s · no rest
Lie on back with knees bent, hands on belly, breathe deeply engaging core softly on each exhale to close the session.
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: Chair workouts