Outdoor Core Primer
A session made for outside, in a park or on a path.
The workout
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Mat Slow Mountain Climber Flow
3 × 30 s · 20 s rest
From plank, drive knees toward chest alternately at an easy warm-up pace.
Easier: Slow further or step feet instead of driving knees fast.
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Mat Bird Dog Extension
3 × 10 reps each side · 20 s rest
On hands and knees, extend opposite arm and leg fully, hold briefly, keep hips level.
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Mat Standing Side Plank Reach
3 × 20 s each side · 20 s rest
Side plank on forearm, top arm reaches under body then opens to sky, engaging obliques.
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Mat Glute Bridge March
3 × 12 reps each side · 20 s rest
Bridge hips up, alternate lifting one knee toward chest while hips stay level.
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Mat Prone Superman Hold
3 × 25 s · 20 s rest
Lie face down, lift arms and legs simultaneously, squeeze glutes and back gently.
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Mat Standing Trail Warm Twist
3 × 15 reps each side · 15 s rest
Stand tall, rotate torso side to side with arms loose, warming spine before hike.
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Mat Wide Squat Hold Breath
3 × 30 s · 20 s rest
Wide stance squat, hands together at chest, hold position 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.
More core workouts
Also in: No-equipment workouts · Home workouts