Gym Bench Energizer Reset
A session to wake the body up and get it moving.
The workout
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Bodyweight Bench Incline Push-Up
3 × 12 reps · 30 s rest
Hands on the bench, body in a straight line, lower chest to bench then press back up briskly.
Easier: Widen hand placement to lower intensity
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Bench Seated Knee Drive Pulse
3 × 20 reps · 30 s rest
Sit tall on the edge of the bench, drive knees up quickly in an alternating rhythm.
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Bodyweight Bench Tricep Dip Flow
3 × 12 reps · 30 s rest
Hands on bench edge, lower hips slowly then press back up, keeping elbows tracking backward.
Easier: Bend knees more to reduce load
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Bench Step-Up Energizer
3 × 15 reps each side · 30 s rest
Step up fully onto the bench driving through the heel, tap down lightly and repeat with rhythm.
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Bodyweight Standing Toe Touch Flow
3 × 20 reps · 20 s rest
Alternate reaching opposite hand to opposite foot in a controlled, flowing rhythm.
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Bench Elevated Glute Bridge Pulse
3 × 15 reps · 30 s rest
Shoulders on bench, feet flat, drive hips up into a pulse at the top, squeezing glutes.
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.
