Workouts · Strength

Gentle Morning Mat Strength

Strength · 40 min · 6 moves · no equipment

An easy session for a recovery day.

The workout

1. Mat Glute Bridge Hold

   3 × 30 s · 30 s rest

   Press through heels lifting hips, squeeze glutes and hold without arching the low back.

   Works: glutes, hamstrings, core

2. Kneeling Push-Up

   3 × 10 reps · 40 s rest

   From knees, lower chest slowly to the mat keeping elbows at 45 degrees, then press back up.

   Easier: Do wall push-ups if needed.

   Works: chest, triceps, shoulders

3. Mat Reverse Lunge

   3 × 8 reps each side · 30 s rest

   Step back softly onto the mat, lower knee toward floor with control, then push through front heel to rise.

   Works: quads, glutes, hamstrings

4. Mat Superman Hold

   3 × 20 s · 30 s rest

   Lie face down, lift arms and legs slightly off the mat, holding a gentle extension through the spine.

   Works: lower back, glutes, shoulders

5. Mat Tricep Dip

   3 × 10 reps · 30 s rest

   Hands behind you on the mat, fingers pointing forward, bend elbows slowly to lower hips and press up.

   Works: triceps, shoulders

6. Mat Side-Lying Leg Lift

   3 × 12 reps each side · 20 s rest

   Lie on your side, lift top leg slowly with control, keeping hips stacked.

   Works: glutes, hip abductors

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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