Small Space Outdoor Recharge
A session made for outside, in a park or on a path.
The workout
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Pull-Up Bar Gentle Side Sway Hang
3 × 30 s · 20 s rest
Hang loosely from bar, sway hips gently side to side to release spine tension.
Easier: Keep toes lightly touching floor for support.
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Bodyweight Slow Forward Fold Sway
2 × 40 s · 20 s rest
Fold forward gently at hips, let arms dangle and sway softly side to side.
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Pull-Up Bar Overhead Breathing Hold
2 × 30 s · 20 s rest
Hold bar with straight arms, relax shoulders and breathe deeply into ribs and belly.
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Bodyweight Seated Wide Leg Breath
2 × 40 s · 15 s rest
Sit with legs wide, hinge gently forward and breathe slowly into hips and hamstrings.
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 recovery workouts
Also in: Pull-up bar workouts · Short workouts, 15 minutes or less