Workouts · Cardio

Outdoor Bar Cardio Ignite

Cardio · 25 min · 6 moves · pull-up bar

A session to wake the body up and get it moving.

The workout

1. Hanging Leg Raise Pulse

   3 × 30 s · 20 s rest

   From a hang on the bar, pulse knees up toward chest rapidly to build heart rate and engage core.

   Easier: Keep feet lightly touching ground and pulse knees up without full hang if grip is limited.

   Works: core, hip flexors, grip

2. Bar-Assisted Jumping Pull-Up

   3 × 8 reps · 25 s rest

   Jump up to assist the pull, then lower slowly under control to build strength and elevate heart rate.

   Works: back, biceps, cardio

3. Trail Sprint in Place

   3 × 40 s · 20 s rest

   Pump arms and drive knees quickly as if sprinting up the trail, staying light on your feet.

   Works: cardio, legs, core

4. Standing Bar Row Pulse

   3 × 12 reps · 20 s rest

   Lean back holding the bar at chest height, pulse a quick row pulling chest toward the bar repeatedly.

   Works: back, biceps, cardio

5. Explosive Broad Jump

   3 × 8 reps · 25 s rest

   Swing arms back then jump forward explosively, landing softly with bent knees before resetting.

   Easier: Perform a smaller hop forward instead of a max-effort jump.

   Works: legs, glutes, cardio

6. Bar Hang Knee-to-Elbow

   3 × 10 reps · 20 s rest

   From a hang, bring one knee up toward opposite elbow rapidly alternating sides for a cardio core finisher.

   Works: core, cardio, grip

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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• Post-Leg-Day Gentle Cardio 25 min · chair
• Gym Beast Cardio Burn 25 min · bench, chair
• Gym Cardio Blast 22 min · rowing machine, treadmill
• Upper Body Beast Cardio Blast 22 min · dumbbells

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