Outdoor Energy Ignition
A session to wake the body up and get it moving.
The workout
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Bodyweight High Knee Trail March
4 × 45 s · 20 s rest
Drive knees up rhythmically, pump arms, keep torso upright and light on feet.
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Bodyweight Broad Jump Series
4 × 8 reps · 30 s rest
Swing arms back then jump forward explosively, land soft with bent knees.
Easier: Step forward instead of jumping if joints need less impact.
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Bodyweight Trail Bound Skips
3 × 40 s · 20 s rest
Skip forward with exaggerated knee drive and arm swing to build rhythm and heart rate.
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Bodyweight Squat Jump Burst
4 × 10 reps · 30 s rest
Drop into squat then explode upward, land softly and reset before next rep.
Easier: Perform as bodyweight squats without the jump.
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Bodyweight Lateral Bound Hops
3 × 10 reps each side · 20 s rest
Push off one leg laterally, land softly on opposite leg absorbing impact through knee.
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Bodyweight Mountain Climber Sprint
4 × 30 s · 20 s rest
In plank, drive knees rapidly toward chest alternating legs at a brisk pace.
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Bodyweight Fast Feet Shuffle
3 × 30 s · 15 s rest
Stay low, shuffle feet rapidly in place like a boxer, keep chest up.
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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Also in: No-equipment workouts · Home workouts