Silent Nap-Time Burner
A hard session for a day you have energy to spend.
The workout
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Kettlebell Two-Hand Swing
5 × 20 reps · 30 s rest
Hinge at the hips and snap them forward to swing the kettlebell to chest height, keeping the spine neutral throughout.
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Dumbbell Goblet Squat Pulse
4 × 15 reps · 30 s rest
Hold one dumbbell close to your chest, squat down and add a small pulse at the bottom before standing.
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Silent Squat Jump
4 × 12 reps · 30 s rest
Squat down then explode upward, landing as softly as possible to keep noise low for the sleeping baby.
Easier: Replace jump with a controlled squat-to-calf-raise
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Kettlebell Alternating Clean to Press
4 × 10 reps each side · 30 s rest
Clean the kettlebell to shoulder height, then press overhead, keeping the core braced.
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Dumbbell Renegade Row Plank
4 × 10 reps each side · 30 s rest
In a plank with hands on dumbbells, row one weight to your hip while keeping hips square.
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Kettlebell Sumo Deadlift High Pull
4 × 12 reps · 30 s rest
Stand wide over the kettlebell, hinge to grip it, then pull it up to chin height, elbows flared.
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Fast Feet Shuffle
4 × 30 s · 20 s rest
Stay light on your toes, shuffling feet quickly in place while keeping knees soft and quiet.
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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