Lunch Break Core Reset
An easy session for a recovery day.
The workout
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Chair Seated Knee-to-Chest Pull
3 × 12 reps each side · 20 s rest
Sitting tall, pull one knee toward chest with hands while keeping spine long.
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Bench Supported Plank Walkout
3 × 8 reps · 30 s rest
Hands on the bench, walk feet back into a plank then walk them back in slowly.
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Chair Seated Torso Side Bend
3 × 10 reps each side · 20 s rest
Sit tall, slide one hand down toward the floor along the chair leg, feeling the side stretch.
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Bench Incline Mountain Climber Slow
3 × 30 s · 30 s rest
Hands on the bench in a plank, draw knees toward chest one at a time at an unhurried pace.
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Chair Seated Leg Extension Hold
3 × 10 reps each side · 20 s rest
Sit tall, extend one leg straight and hold briefly, engaging the lower abs.
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Bench Standing Oblique Reach
3 × 12 reps each side · 20 s rest
Standing beside the bench, reach one arm overhead and lean sideways over the bench edge for support.
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.
