Tight Space Beast Strength
A hard session for a day you have energy to spend.
The workout
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Narrow Stance Squat Pulse
4 × 20 reps · 20 s rest
Feet close together, squat down and pulse a few inches up and down before standing tall.
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Stationary Lunge Hold Pulse
3 × 15 reps each side · 20 s rest
Step one foot back into a lunge and pulse small up-down movements while staying in the same spot.
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Tall Kneeling Push-Up
4 × 12 reps · 25 s rest
Kneel tall then hinge forward onto hands, lower your chest to the floor and press back up.
Easier: Perform against a wall for less load
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Standing Calf Raise Burnout
4 × 25 reps · 15 s rest
Rise onto your toes as high as possible, pause, then lower with control, staying in one small footprint.
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Compact Mountain Climber
4 × 30 s · 20 s rest
In a tight plank, drive knees toward your chest quickly while keeping hands planted in one spot.
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Standing Isometric Wall Sit
3 × 40 s · 25 s rest
Back against a wall, slide down until thighs are parallel to the floor and hold steady.
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