Slow Ignition Cardio Surge
A hard session for a day you have energy to spend.
The workout
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Standing March Ramp-Up
3 × 45 s · 15 s rest
Begin with slow marching in place, driving knees higher each round to gradually wake up the body.
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Bodyweight Squat Pulse Flow
3 × 15 reps · 20 s rest
Lower into a squat and pulse gently at the bottom before standing tall, keeping chest lifted.
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Alternating Reverse Lunge Drive
3 × 10 reps each side · 20 s rest
Step back into a lunge, drive through the front heel to stand, alternating legs smoothly.
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Low Plank Shoulder Tap Burst
3 × 30 s · 20 s rest
From a strong plank, tap opposite shoulder with each hand while keeping hips stable.
Easier: Perform with knees down on mat.
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Fast Feet Cardio Ignition
4 × 30 s · 15 s rest
Quickly tap feet in place as if running low to the ground, building intensity each round.
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Standing Full-Body Beast Burpee
4 × 8 reps · 30 s rest
Drop to a squat, kick back to plank, then explode up into a jump to finish strong.
Easier: Step back instead of jumping into plank.
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