Workouts · Core

Lunch Break Core Flow

Core · 20 min · 6 moves · pull-up bar

An easy session for a recovery day.

The workout

1. Hanging Knee Circle

   3 × 8 reps each side · 25 s rest

   Hang from bar, draw slow controlled circles with bent knees to engage deep core.

   Works: core, hip flexors

2. Mat Slow Bicycle Flow

   3 × 12 reps each side · 25 s rest

   Lie back, alternate elbow to opposite knee slowly with control, exhaling on twist.

   Works: obliques, core

3. Mat Bear Hold Rock

   3 × 30 s · 25 s rest

   Tabletop position, knees hover an inch off floor, gently rock forward and back.

   Easier: Keep knees lightly touching floor.

   Works: core, shoulders

4. Standing Bar Hang Stretch

   2 × 30 s · 20 s rest

   Hang passively from bar, letting spine lengthen and shoulders release.

   Works: core, back, shoulders

5. Mat Side Lying Leg Lift Core Brace

   2 × 12 reps each side · 20 s rest

   Lie on side, brace core, lift top leg slowly keeping hips stacked.

   Works: obliques, hips, core

6. Mat Seated Forward Reach Breathe

   2 × 30 s · 15 s rest

   Sit with legs extended, hinge forward reaching toward toes, breathing deeply.

   Works: core, hamstrings

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

• Indoor Bar Core Circuit 20 min · pull-up bar
• Quiet House Core Ignite 22 min · no equipment
• Lunchtime Bench Core Burst 18 min · bench, chair
• Outdoor Banded Core Calm 18 min · resistance bands

Also in: Pull-up bar workouts

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