Outdoor Calm Core Bench Flow
A calm, steady session without rushing.
The workout
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Bench Incline Plank Hold
3 × 30 s · 20 s rest
Place forearms on a bench, hold a straight line from head to heels, breathing steadily.
Easier: Rest knees on ground.
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Seated Bench Knee Tuck
3 × 12 reps · 20 s rest
Sit on edge of bench, lean back slightly and draw knees toward chest with control.
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Standing Slow Bicycle Twist
3 × 12 reps each side · 20 s rest
Standing tall, bring opposite elbow to knee slowly, rotating through the torso with control.
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Bench-Supported Side Plank Hold
3 × 25 s each side · 20 s rest
Rest forearm on bench edge, stack feet and lift hips into a steady side plank.
Easier: Bend bottom knee for support.
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Mat Slow Hollow Body Hold
3 × 20 s · 20 s rest
Lie on back, lift shoulders and legs slightly off ground, pressing low back gently into mat.
Easier: Keep knees bent for less intensity.
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Bench Seated Torso Rotation
3 × 12 reps each side · 15 s rest
Sit tall on bench, rotate torso slowly to each side while keeping hips facing forward.
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.
