Outdoor Energy Reset
A session to wake the body up and get it moving.
The workout
-
Sunrise Star Jump
3 × 30 s · 20 s rest
Jump feet apart while raising arms overhead in a star shape, landing softly and repeating with energy.
Easier: Step feet apart instead of jumping for a low-impact version.
-
Rotational Lunge with Reach
3 × 10 reps each side · 20 s rest
Step into a lunge and rotate torso toward front leg, reaching arms out to open the chest.
-
Bear Crawl Forward and Back
3 × 30 s · 20 s rest
From hands and feet, crawl forward keeping hips low and core braced, then reverse the movement.
-
Standing Mountain Climber Drive
3 × 30 s · 20 s rest
Standing tall, drive knees up rapidly toward chest alternating legs like a running motion in place.
-
Wide Plank Jack
3 × 30 s · 20 s rest
From a plank, jump feet wide then back together while keeping hips level and core tight.
Easier: Step feet out one at a time instead of jumping.
-
Standing Forward Fold Roll-Up
3 × 8 reps · 15 s rest
Slowly roll down vertebra by vertebra toward toes, then roll back up to standing to energize the spine.
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