Recovery Day Core Flow
A session to wake the body up and get it moving.
The workout
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Slow Hollow Body Hold
4 × 30 s · 30 s rest
Lie on back, press low back down, lift shoulders and legs slightly off mat, hold steady.
Easier: Keep knees bent and feet down for less intensity
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Weighted-Free Russian Twist Flow
4 × 16 reps · 25 s rest
Sit with knees bent, lean back slightly and rotate torso side to side tapping mat each side.
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Plank Reach Extension
3 × 10 reps each side · 20 s rest
From forearm plank, extend one arm straight forward keeping hips level and core braced.
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Reverse Crunch Slow Roll
4 × 12 reps · 25 s rest
Lie on back, knees bent, curl hips off mat slowly bringing knees toward chest then lower with control.
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Side Plank Hip Dip
3 × 12 reps each side · 20 s rest
In side plank, dip hips toward floor then lift back up with control, keeping body in one line.
Easier: Drop bottom knee to mat for support
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V-Sit Toe Reach
3 × 12 reps · 25 s rest
Balance on sit bones, reach hands toward toes while lifting chest, then slowly lower back.
Easier: Bend knees and hold behind thighs for support
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Bird Dog Extension Hold
3 × 30 s each side · 20 s rest
From all fours, extend opposite arm and leg, hold steady while bracing the core.
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Cool-Down Supine Twist
2 × 40 s each side · 15 s rest
Lie on back, drop bent knees to one side while keeping shoulders grounded, breathe deeply.
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