Workouts · Strength

Pre-Run Ignition Flow

Strength · 22 min · 6 moves · no equipment

A session to wake the body up and get it moving.

The workout

1. Bodyweight Reverse Lunge Drive

   3 × 12 reps each side · 20 s rest

   Step back into a lunge then drive front knee up explosively to standing, keeping chest tall.

   Easier: Remove the knee drive, simply step back and return

   Works: quads, glutes, hip flexors

2. Cossack Squat Flow

   3 × 10 reps each side · 20 s rest

   Step wide, shift weight into one bent knee while other leg stays straight, sink low and switch sides.

   Works: adductors, quads, glutes

3. Standing Plank Shoulder Tap

   3 × 40 s · 15 s rest

   In a strong plank, tap opposite hand to shoulder while keeping hips stable and level.

   Works: core, shoulders

4. Glute Bridge March

   3 × 12 reps each side · 15 s rest

   Lift hips into bridge, then alternately lift one knee toward chest while hips stay level.

   Works: glutes, hamstrings, core

5. Inchworm to Push-Up

   3 × 8 reps · 20 s rest

   From standing, fold forward and walk hands out to plank, do one push-up, then walk back up.

   Easier: Skip the push-up, just walk out and back

   Works: full body, chest, core

6. Dynamic Leg Swing

   2 × 15 reps each side · 15 s rest

   Holding support if needed, swing one leg forward and back with control to open the hips.

   Works: hip flexors, hamstrings

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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• Mat-Only Gym Strength 22 min · no equipment
• Outdoor Pull-Up Power 22 min · pull-up bar
• Rainy Day Band Strength Flow 22 min · resistance band
• Outdoor Strength Reset 20 min · dumbbells, kettlebell

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