Post-Run Beast Cooldown
A hard session for a day you have energy to spend.
The workout
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Chair Tricep Dip Burnout
3 × 15 reps · 30 s rest
Hands on the edge of the chair, fingers forward, lower your hips until elbows hit 90 degrees then press back up powerfully.
Easier: Bend knees more to reduce load.
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Bench Step-Up Power Drive
4 × 12 reps each side · 30 s rest
Drive through the front heel to explode up onto the bench, standing tall at the top before stepping down with control.
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Bodyweight Bulgarian Split Squat Surge
3 × 10 reps each side · 30 s rest
Rear foot elevated on the chair, drop straight down into a deep lunge and drive up hard through the front foot.
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Chair Elevated Push-Up Blast
4 × 15 reps · 30 s rest
Hands on the chair seat, chest lower fully then push explosively back to the top, keeping the body rigid.
Easier: Drop to knees if needed.
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Bodyweight Reverse Lunge to Knee Drive
3 × 12 reps each side · 30 s rest
Step back into a lunge then explosively drive the rear knee up to hip height for balance and power.
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Chair Decline Plank Hold
3 × 40 s · 20 s rest
Feet elevated on the chair, forearms on the ground, keep the body one straight rigid line and brace hard.
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: Chair workouts