Post-Run Core Cooldown
An easy session for a recovery day.
The workout
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Chair-Assisted Seated Twist
3 × 10 reps each side · 20 s rest
Sit tall on the chair edge, hold the seat sides, rotate torso gently side to side.
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Chair Incline Plank Hold
3 × 30 s · 30 s rest
Hands on chair seat, walk feet back into a plank at an incline, keep hips level and breathe slowly.
Easier: Bend knees for less load.
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Seated Chair Knee Raise
3 × 12 reps each side · 20 s rest
Sit tall, hold chair edges, slowly draw one knee toward chest then lower with control.
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Standing Chair-Supported Side Stretch
3 × 30 s each side · 15 s rest
One hand on chair back, reach other arm overhead and lean gently to the side.
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Mat-Free Slow Bicycle Breath
3 × 40 s · 20 s rest
Lying on the floor, slowly draw opposite elbow to knee, exhaling on each rotation for control.
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Chair Seated Forward Reach
3 × 8 reps · 20 s rest
Sitting tall, hinge forward reaching hands toward shins, then slowly roll back up.
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: Chair workouts