Indoor Bar Core Circuit
A session made for outside, in a park or on a path.
The workout
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Hanging Knee Raise
4 × 12 reps · 25 s rest
Hang from the bar with arms straight, curl knees toward chest without swinging, then lower slowly.
Easier: Bend knees more or reduce range of motion.
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Hanging Windshield Wiper
3 × 8 reps each side · 25 s rest
Hang with knees bent to 90 degrees, rotate them side to side keeping shoulders stable.
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Mat Reverse Crunch
3 × 15 reps · 20 s rest
Lie on back, curl knees toward chest lifting hips slightly off the floor, then lower with control.
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Hollow Hang Hold
3 × 20 s · 20 s rest
Hang from the bar drawing ribs down and legs slightly forward to create a hollow body shape.
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Mat Russian Twist
3 × 20 reps · 20 s rest
Sit with knees bent and torso leaned back slightly, rotate side to side tapping the floor each time.
Easier: Keep feet on the floor for more stability.
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Toes to Bar Progression
3 × 10 reps · 25 s rest
Hang from the bar and drive straight legs upward toward the bar, controlling the descent.
Easier: Perform bent-knee raises instead.
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 core workouts
Also in: Home workouts · Pull-up bar workouts