Home Ground Strength Calm
A calm, steady session without rushing.
The workout
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Mat Slow Tempo Push-Up
4 × 10 reps · 30 s rest
Lower chest to mat over a slow count of four, pause, then press up with control.
Easier: Perform from knees.
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Mat Bodyweight Sumo Squat Hold
4 × 12 reps · 30 s rest
Feet wide, toes turned out, sink into a slow squat and pause briefly at the bottom before rising.
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Mat Single Leg Glute Bridge
3 × 12 reps each side · 25 s rest
Lie on back, one foot planted, extend other leg and lift hips slowly, squeezing the glute at top.
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Mat Controlled Triceps Dip
3 × 12 reps · 25 s rest
Hands behind you on mat edge or floor, lower hips slowly then press back up with control.
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Mat Slow Reverse Lunge
3 × 10 reps each side · 25 s rest
Step back slowly into a lunge, lower knee gently toward mat, then rise with control.
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Mat Prone Superman Hold
3 × 30 s · 25 s rest
Lie face down, lift arms and legs slightly off the mat, hold steady while breathing evenly.
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Mat Wide Push-Up Hold
3 × 20 s · 25 s rest
Hands wider than shoulders, hold the bottom of a push-up position with steady breath.
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