Workouts · Core

Sunlit Bench Core Charge

Core · 10 min · 6 moves · bench

A session to wake the body up and get it moving.

The workout

1. Bench Incline Mountain Climber

   3 × 30 s · 20 s rest

   Hands on bench edge, drive knees toward chest alternately at a brisk pace keeping hips level.

   Easier: Slow the pace to reduce impact on wrists.

   Works: core, shoulders

2. Bench Seated Knee Tuck Crunch

   3 × 15 reps · 20 s rest

   Sit on edge of bench, lean back slightly, pull knees to chest then extend legs out straight.

   Works: abs, hip flexors

3. Standing Bench Side Plank Reach

   3 × 30 s each side · 15 s rest

   Forearm on bench, stack feet, lift hips into a side plank and reach top arm to sky.

   Works: obliques, shoulders

4. Bench Reverse Crunch Lift

   3 × 12 reps · 20 s rest

   Lie on bench, hold edges behind head, curl knees up toward chest lifting hips slightly.

   Works: lower abs, core

5. Standing Woodchop Twist

   3 × 12 reps each side · 15 s rest

   Rotate through the torso diagonally, swinging arms from high to low across the body with control.

   Works: obliques, core

6. Bench Plank Shoulder Tap

   3 × 20 reps · 20 s rest

   Hands on bench in plank, tap opposite shoulder alternately while keeping hips still.

   Works: core, shoulders

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

• Outdoor Core Unwind 10 min · dumbbells, kettlebell
• Calm Outdoor Core Ground 10 min · dumbbells
• Calm Core Reset 10 min · no equipment
• Post-Run Bench Core Cooldown 12 min · bench

Also in: Short workouts, 15 minutes or less

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