Mat-Only Gym Strength
A session made for outside, in a park or on a path.
The workout
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Mat Bulgarian Split Squat Reach
3 × 10 reps each side · 30 s rest
With rear foot elevated on the mat's edge or folded, lower into a lunge and reach the same-side arm forward for balance.
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Mat Nordic-Style Hamstring Curl
3 × 8 reps · 30 s rest
Kneel on the mat with ankles anchored, lower your torso slowly forward under control using your hamstrings.
Easier: Lower only partway and use hands to assist back up
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Mat Archer Push-Up
3 × 8 reps each side · 30 s rest
In a wide push-up stance, bend one elbow and shift weight to that side while keeping the other arm straight.
Easier: Perform standard wide push-ups instead
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Mat Single-Leg Hip Thrust
3 × 12 reps each side · 30 s rest
Shoulders on the mat, drive one heel down to lift hips, keeping the other leg extended straight.
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Mat Pike Shoulder Press
3 × 10 reps · 30 s rest
From a pike position with hips high, bend the elbows to lower the head toward the mat then press back up.
Easier: Perform on knees with a shallower range
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Mat Copenhagen Side Plank
3 × 20 s each side · 30 s rest
Prop on one forearm with top leg resting on a bench-height support (or folded mat), lift hips and hold.
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 strength workouts
Also in: No-equipment workouts · Home workouts · Gym workouts