Quick Beast Cooldown Reset
A hard session for a day you have energy to spend.
The workout
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Standing Forward Hang Release
2 × 30 s · 10 s rest
Fold forward from hips letting arms hang heavy, softening knees to release the lower back.
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Walking Breath Reset
1 × 60 s · no rest
Walk slowly in place or in a small circle, taking deep controlled breaths to bring heart rate down.
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Standing Quad Pull Stretch
2 × 25 s each side · 10 s rest
Balance on one leg, pull opposite heel toward glutes keeping knees aligned.
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Standing Calf Wall Stretch
2 × 30 s each side · 10 s rest
Step one foot back, press heel down and lean forward gently to stretch the calf.
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Seated Figure-4 Glute Stretch
1 × 30 s each side · no rest
Sit on ground, cross one ankle over opposite knee and lean forward gently to open the hip.
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 cardio workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less