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Workouts · Strength

Quick Power Burst

Strength · 6 min · 4 moves · dumbbells, treadmill, cable machine

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

The workout

  1. Treadmill Sprint Burst Interval

    2 × 30 s · 20 s rest

    Push pace to a hard, near-max sprint for the interval, holding strong posture and quick turnover.

    Works: legs, cardio

  2. Cable Machine Quick Squat Row

    2 × 12 reps · 20 s rest

    Hold cable handles, squat down then stand while pulling the row to the chest in one fluid motion.

    Works: legs, back, core

  3. Leg Press Fast Pump Set

    2 × 15 reps · 20 s rest

    Load light-moderate weight, press through full range quickly but with control for a fast pump.

    Works: quads, glutes

  4. Dumbbell Quick Overhead Press

    2 × 12 reps · 15 s rest

    Press dumbbells overhead briskly from shoulder height, fully extending arms at the top.

    Works: shoulders, triceps

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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