Home Lightning Strength
A hard session for a day you have energy to spend.
The workout
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Explosive Squat Jump
3 × 10 reps · 15 s rest
Squat down then explode upward into a jump, landing softly and immediately resetting into the next rep.
Easier: Remove the jump, just stand up powerfully
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Push-Up
3 × 12 reps · 15 s rest
Body in a straight line, lower chest to floor and press up explosively while keeping core tight.
Easier: Perform from knees
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Reverse Lunge to Knee Drive
3 × 10 reps each side · 15 s rest
Step back into lunge, then drive back knee up powerfully to hip height while balancing on standing leg.
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Plank Up-Down
3 × 30 s · 15 s rest
From forearm plank, press up to high plank one arm at a time, then lower back down, keeping hips steady.
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.
More strength workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less