Workouts · Strength

Outdoor Slow Strength Soak

Strength · 18 min · 6 moves · no equipment

An easy session for a recovery day.

The workout

1. Standing Wall-Free Squat Hold

   3 × 30 s · 25 s rest

   Lower into a shallow squat and hold steady, keeping weight in heels and chest lifted.

   Works: quads, glutes

2. Slow Tempo Push-Up

   3 × 8 reps · 25 s rest

   Lower down for a slow 3-count, pause briefly, then press back up with control.

   Easier: Perform from knees for less load

   Works: chest, triceps, core

3. Standing Rear Lunge Hold

   2 × 30 s each side · 20 s rest

   Step one foot back into a lunge and hold the low position, keeping front knee stacked over ankle.

   Works: quads, glutes

4. Glute Bridge Slow Hold

   3 × 30 s · 20 s rest

   Lie back, feet planted, lift hips into a bridge and hold steady, squeezing glutes gently.

   Works: glutes, hamstrings

5. Seated Sand Foot Massage Roll

   2 × 30 s each side · 15 s rest

   Sit and roll one foot slowly over a rolled towel or the ground surface, releasing tension.

   Works: feet, calves

6. Standing Triceps Slow Dip

   3 × 10 reps · 20 s rest

   Using a poolside ledge or low chair, lower body slowly bending elbows then press back up.

   Easier: Bend knees more to reduce load

   Works: triceps, shoulders

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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