Workouts · Core

Quick Desk Core Reset

Core · 30 min · 6 moves · no equipment

A session made for outside, in a park or on a path.

The workout

1. Standing March Knee Crunch

   3 × 15 reps each side · 20 s rest

   Stand tall, drive knee up toward chest while crunching opposite elbow down.

   Works: core, hip flexors

2. Standing Side Crunch Reach

   3 × 12 reps each side · 20 s rest

   Hand behind head, lift knee out to side while bending torso to meet it.

   Works: obliques

3. Desk-Free Plank Hold

   3 × 30 s · 20 s rest

   Forearms and toes on floor, body in straight line, brace core without sagging hips.

   Easier: Drop to knees to shorten lever.

   Works: core, shoulders

4. Standing Oblique Reach Down

   3 × 12 reps each side · 20 s rest

   Feet wide, reach one hand down outside opposite leg, keep hips squared forward.

   Works: obliques, core

5. Hollow Body Breath Hold

   3 × 25 s · 20 s rest

   Lie on back, lift shoulders and legs slightly, press low back into floor, breathe steadily.

   Easier: Bend knees to reduce intensity.

   Works: core

6. Standing Rotational Punch

   3 × 20 reps · 20 s rest

   Alternate punching arms forward while rotating torso through core, staying light on feet.

   Works: core, shoulders

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

• Gentle Core Restore Flow 30 min · pull-up bar
• Post-Run Core Cooldown 30 min · chair
• Lunch Break Core Reset 30 min · chair or bench
• Desk Break Core Beast 30 min · dumbbells

Also in: No-equipment workouts · Home workouts

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