Nap-Time Energy Burst
A session to wake the body up and get it moving.
The workout
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Bodyweight Squat
3 × 15 reps · 20 s rest
Feet shoulder-width apart, sit hips back and down, drive through heels to stand tall.
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Push-Up
3 × 10 reps · 20 s rest
Keep body in a straight line, lower chest toward mat with control, press up smoothly.
Easier: Perform from knees
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Reverse Lunge
3 × 10 reps each side · 20 s rest
Step back into a lunge keeping front knee stable, push through front heel to return to standing.
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Glute Bridge
3 × 15 reps · 20 s rest
Lie on back, feet flat, drive hips up squeezing glutes, lower with control.
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Plank Shoulder Tap
2 × 30 s · 20 s rest
In plank, tap opposite hand to shoulder alternating sides while keeping hips stable and quiet.
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 · Short workouts, 15 minutes or less