Home Beast Bodyweight Burst
A hard session for a day you have energy to spend.
The workout
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Explosive Squat Jump Series
4 × 12 reps · 20 s rest
Drop into a squat then explode straight up, landing soft and immediately loading the next rep.
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Wide Grip Push-Up Burnout
4 × 15 reps · 20 s rest
Set hands wider than shoulders, lower chest to the floor and press up powerfully.
Easier: Perform from knees.
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Fast Reverse Lunge Jump
3 × 10 reps each side · 20 s rest
Step back into a lunge then drive up explosively into a jump, switching legs each rep.
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High Plank Shoulder Drive
3 × 40 s · 15 s rest
Hold a high plank and drive knees rapidly toward the chest alternating sides at speed.
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: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less