Outdoor Sunrise Strength Flow
A session made for outside, in a park or on a path.
The workout
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Chair-Assisted Bulgarian Split Squat
3 × 10 reps each side · 30 s rest
Rest top of rear foot on chair behind you, lower front knee toward floor keeping chest tall.
Easier: Reduce range of motion or hold onto wall for balance.
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Bench Push-Up Taps
3 × 12 reps · 30 s rest
Hands on bench edge, lower chest to bench then tap opposite shoulder at top.
Easier: Do push-up only, skip shoulder tap.
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Garden Path Lateral Shuffle
4 × 30 s · 20 s rest
Low athletic stance, shuffle side to side across an imagined line, staying light on feet.
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Chair Step-Down Control
3 × 8 reps each side · 30 s rest
Stand on chair, slowly lower one foot to tap ground then return, controlling the descent.
Easier: Use a low step instead of chair.
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Outdoor Bear Crawl Hold Walk
3 × 30 s · 25 s rest
Hands and feet on ground, knees hovering low, crawl forward and backward slowly.
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Bench Plank Shoulder Taps
3 × 40 s · 20 s rest
Forearms or hands on bench, plank position, tap opposite shoulder while keeping hips still.
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Standing Sun Salute Flow
3 × 45 s · 15 s rest
Reach arms overhead, fold forward, step back to plank, flow back up to standing with breath.
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.
