Wake Up Outdoor Power
A hard session for a day you have energy to spend.
The workout
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Explosive Broad Jump
4 × 6 reps · 30 s rest
Swing arms back then jump forward as far as possible, landing softly with bent knees.
Easier: Perform a smaller hop instead of a max jump.
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Mat Burpee Sprint
3 × 10 reps · 30 s rest
Drop to a plank, chest to floor, then explode back up into a jump, moving fast with control.
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Fast Skater Bound
3 × 40 s · 20 s rest
Leap laterally from foot to foot like a speed skater, swinging arms for momentum.
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Power Push-Up to Reach
3 × 8 reps · 20 s rest
Perform an explosive push-up, then rotate into a side plank reaching the top arm to the sky.
Easier: Perform push-up from knees.
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 · Short workouts, 15 minutes or less