Small Space Wake-Up
A session to wake the body up and get it moving.
The workout
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Standing World's Greatest Stretch
2 × 6 reps each side · 15 s rest
Step into a lunge, drop back hand to floor, rotate opposite arm up to the ceiling, then return to standing.
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Doorframe-Free Wall Shoulder Slide
2 × 10 reps · 15 s rest
Stand back against a wall, slide arms up and down like a snow angel keeping wrists and elbows touching wall.
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Compact Space High Knee Jog
3 × 30 s · 15 s rest
Jog in place lifting knees to hip height as fast as comfortable in the small space available.
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Standing Figure-4 Hip Opener
2 × 30 s each side · 10 s rest
Cross one ankle over opposite knee, sit hips back slightly and hinge forward to feel a deep glute stretch.
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Kneeling Thoracic Rotation
2 × 10 reps each side · 15 s rest
Kneel on floor, one hand behind head, rotate elbow up toward ceiling then thread through under torso.
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Standing Ankle Pump Bounce
2 × 20 reps · 10 s rest
Rise onto toes and gently bounce, keeping knees soft to wake up calves and ankles quickly.
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