Lunchtime Bench Core Burst
A session made for outside, in a park or on a path.
The workout
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Bench Incline Plank Hold
3 × 30 s · 20 s rest
Forearms on bench, feet extended behind you, keep body in a straight line and brace core throughout.
Easier: Widen feet for more stability
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Chair Seated Knee Tuck Crunch
3 × 12 reps · 20 s rest
Sit on edge of chair, hands gripping sides, lean back slightly and pull knees toward chest with control.
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Bench Step-Up Rotation Twist
3 × 10 reps each side · 20 s rest
Step up onto bench then twist torso toward the raised knee before stepping back down.
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Outdoor Bench Side Plank Reach
3 × 25 s each side · 20 s rest
Forearm on bench, stack feet, lift hips and reach top arm toward the sky for extra oblique challenge.
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Chair Supported V-Sit Hold
3 × 20 s · 20 s rest
Sit on ground near chair, lift feet off floor and lean back slightly holding a V-shape, use chair for light balance if needed.
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: Chair workouts