Post-Run Bench Core Cooldown
An easy session for a recovery day.
The workout
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Chair-Assisted Dead Bug
2 × 10 reps each side · 20 s rest
Lie on your back with hands resting on the chair seat for light support, extend opposite arm and leg slowly.
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Bench Seated Torso Twist
2 × 12 reps each side · 15 s rest
Sit tall on the edge of the bench, hands lightly clasped, and rotate your ribcage side to side with control.
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Bench Incline Plank Hold
3 × 30 s · 20 s rest
Place forearms on the bench and walk feet back into a plank, keeping hips level and breathing steady.
Easier: Drop to knees for less load
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Seated Chair Knee Pull
2 × 12 reps · 20 s rest
Sit on the front edge of the chair, hands gripping the sides, and draw both knees gently toward the chest then release.
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Standing Chair-Supported Side Bend
2 × 30 s each side · no rest
Hold the chair back for balance and reach the free arm overhead, leaning gently to the side to lengthen the waist.
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 core workouts
Also in: Short workouts, 15 minutes or less