Lunch Break Core Unwind
An easy session for a recovery day.
The workout
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Bench Seated Cat-Cow Roll
2 × 45 s · 15 s rest
Sit on bench edge, hands on knees, round and arch spine slowly with breath.
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Chair Supported Side Reach
3 × 30 s each side · 15 s rest
Sit tall, one hand on chair for support, reach other arm overhead and lean gently to side.
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Bodyweight Slow Dead Bug
3 × 8 reps each side · 20 s rest
Lie on floor, extend opposite arm and leg slowly while pressing low back down.
Easier: Keep knees bent throughout for less load.
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Bench Incline Plank Breath
3 × 30 s · 20 s rest
Hands on bench, body straight in incline plank, breathe deeply while bracing gently.
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Seated Torso Rotation Ease
2 × 12 reps each side · 15 s rest
Sit on chair, feet planted, rotate torso slowly side to side using core not arms.
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.
