Uneven Ground Mat Beast
A hard session for a day you have energy to spend.
The workout
-
Mat Broad Jump Sprawl
4 × 10 reps · 25 s rest
Jump forward as far as possible landing soft, drop into a sprawl push-up, then rise and repeat.
Easier: Step forward instead of jumping.
-
Mat Bear Crawl Surge
4 × 30 s · 20 s rest
Crawl forward and backward on hands and feet, keeping knees low to the ground and hips stable on uneven terrain.
-
Mat Explosive Squat Jump
4 × 15 reps · 25 s rest
Squat down then jump straight up explosively, landing soft with bent knees on the uneven ground.
Easier: Remove the jump, rise onto toes instead.
-
Mat Plank to Pike Jump
4 × 12 reps · 20 s rest
From plank, jump feet toward hands into a pike, then jump back out to plank.
-
Mat Lateral Bound Stick
4 × 10 reps each side · 20 s rest
Bound sideways off one leg, sticking the landing on the uneven surface before bounding back.
-
Mat Explosive Push-Up Clap
3 × 10 reps · 25 s rest
Lower into a push-up then press explosively so hands leave the mat, clap and reset softly.
Easier: Perform a regular push-up without the clap.
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 outdoor workouts
Also in: No-equipment workouts