Morning Ignition Strength Session
A hard session for a day you have energy to spend.
The workout
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Bodyweight Squat Pulse Warm-Up
3 × 15 reps · 30 s rest
Squat down to a comfortable depth and pulse gently for a few reps before standing, warming up hips and knees.
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Push-Up
5 × 12 reps · 45 s rest
Hands slightly wider than shoulders, lower chest to floor keeping body in a straight line, press back up powerfully.
Easier: Perform from knees if needed
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Bulgarian-Style Split Squat (rear foot elevated on mat fold)
4 × 12 reps each side · 45 s rest
Rear foot elevated on folded mat, lower back knee toward floor keeping front knee tracking over toes, drive up through front heel.
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Pike Push-Up
4 × 10 reps · 45 s rest
Hips high in inverted V, lower crown of head toward floor bending elbows, press back to start.
Easier: Elevate feet less to reduce difficulty
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Single-Leg Glute Bridge
4 × 12 reps each side · 40 s rest
One foot planted, other leg extended, drive hips up squeezing glute at the top, lower with control.
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Plank to Downward Dog Flow
4 × 10 reps · 30 s rest
From plank, push hips up and back into downward dog, then return to plank, moving with control.
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Wall Sit Finisher
3 × 45 s · 40 s rest
Back flat against wall, thighs parallel to floor, hold steady while breathing deeply.
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.
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Also in: No-equipment workouts · Home workouts