Nap-Time Quick Spark
A session to wake the body up and get it moving.
The workout
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Mat Quiet Glute Bridge Pulse
3 × 15 reps · 20 s rest
Lying on back, lift hips and pulse gently at the top, squeezing glutes without banging down.
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Mat Silent Bird Dog Reach
3 × 8 reps each side · 20 s rest
On hands and knees, extend opposite arm and leg slowly, hold briefly for stability.
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Mat Gentle Wake-Up Twist
3 × 10 reps each side · 20 s rest
Lying on back with knees bent, rock knees softly side to side keeping shoulders grounded.
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Mat Standing-to-Seated Flow
3 × 30 s · 15 s rest
Move slowly between a seated and standing position without using hands, engaging the core.
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 recovery workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less