Lunchtime Bench Cardio Blast
A session to wake the body up and get it moving.
The workout
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Bench Step Fast Feet
4 × 40 s · 20 s rest
Quickly step one foot up onto the bench and back, alternating feet at a brisk pace.
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Bench Jump Over Shuffle
4 × 30 s · 20 s rest
Facing the bench, hop side to side over it quickly, landing softly each time.
Easier: Step over instead of jumping.
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Standing Mountain Climber Sprint
4 × 30 s · 20 s rest
In a high plank, drive knees rapidly toward chest alternating legs at a fast pace.
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Bench Elevated Push-Up Burst
3 × 15 reps · 20 s rest
Hands on bench, chest lower into a push-up then explode back up quickly.
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Squat Jump Cardio Surge
4 × 12 reps · 25 s rest
Lower into a squat then jump straight up, landing softly and resetting quickly.
Easier: Replace jump with a fast squat stand.
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Bench Tricep Dip Speed Round
3 × 15 reps · 20 s rest
Hands on bench edge, lower and push up briskly keeping elbows tracking backward.
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High Knee Sprint in Place
4 × 30 s · 20 s rest
Drive knees up rapidly toward chest, pumping arms as if sprinting on the spot.
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.
