Small Space Core Reset
A session made for outside, in a park or on a path.
The workout
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Dead Bug
3 × 10 reps · 15 s rest
Lie on back, arms reaching to ceiling, knees bent 90°; slowly extend opposite arm and leg while keeping low back pressed into mat.
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Forearm Plank
3 × 30 s · 15 s rest
Elbows under shoulders, body in one straight line from head to heels, ribs pulled down to avoid sagging.
Easier: Drop to knees if hips sag
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Bird Dog
2 × 10 reps each side · 15 s rest
On hands and knees, extend opposite arm and leg while keeping hips level and core braced.
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Seated Russian Twist
3 × 16 reps · 15 s rest
Sit with knees bent, lean back slightly, rotate torso side to side tapping hands near hips.
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Mountain Climbers
2 × 20 s · 15 s rest
From plank, drive knees toward chest rapidly while keeping hips low and steady.
Easier: Slow the pace to reduce impact
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.
More core workouts
Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less