Workouts · Strength

Outdoor Power Primer

Strength · 12 min · 4 moves · barbell, cable machine

A hard session for a day you have energy to spend.

The workout

1. Barbell Front Squat to Press

   3 × 6 reps · 30 s rest

   Front rack the bar, squat down then drive up explosively pressing the bar overhead.

   Works: quads, shoulders, glutes, core

2. Cable Rotational Chop

   3 × 10 reps each side · 20 s rest

   Pull cable from high to low across the body, rotating through the hips and core.

   Works: obliques, core, shoulders

3. Trap Bar Deadlift

   3 × 6 reps · 30 s rest

   Stand inside the trap bar, hinge and grip handles, drive through heels to stand tall.

   Works: hamstrings, glutes, back

4. Box Jump Step-Down

   3 × 8 reps · 20 s rest

   Jump onto a sturdy box explosively, then step down with control to protect the knees.

   Works: quads, glutes, calves

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 strength workouts

• Home Beast Burner 12 min · dumbbells
• Warm Weather Bench Beast 12 min · bench
• Home Beast Bodyweight Burst 12 min · no equipment
• Nap-Time Energy Burst 15 min · no equipment

Also in: Gym workouts · Short workouts, 15 minutes or less

All workouts →