Rainy Day Beast Session
A hard session for a day you have energy to spend.
The workout
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Mat Jump Squat Series
4 × 15 reps · 30 s rest
Squat down then explode up into a jump, landing softly back into the squat position.
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Mat Spiderman Push-Up
4 × 10 reps · 30 s rest
Lower into a push-up while driving one knee toward the same-side elbow, alternating sides each rep.
Easier: Drop to knees for less intensity
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Mat Single Leg Deadlift Reach
3 × 12 reps each side · 25 s rest
Balance on one leg, hinge forward reaching hands toward the mat while the back leg lifts straight behind you.
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Mat Plyo Lunge Switch
4 × 30 s · 30 s rest
From a lunge position, jump and switch legs mid-air, landing softly into the opposite lunge.
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Mat Shoulder Tap Plank
3 × 40 s · 25 s rest
Hold a plank and alternate tapping opposite shoulders with each hand, keeping hips as still as possible.
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Mat Full Body Crawl Out
4 × 8 reps · 25 s rest
From standing, fold down and walk hands out to a plank, then walk feet up to meet hands and stand tall.
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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Also in: No-equipment workouts · Home workouts