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Workouts · Cardio

Weekend Slow Pulse Flow

Cardio · 6 min · 4 moves · pull-up bar

A calm, steady session without rushing.

The workout

  1. Standing Bar Reach Breathing

    3 × 45 s · 15 s rest

    Hold the pull-up bar lightly overhead, breathe deeply while gently swaying weight side to side.

    Works: shoulders, core, calves

  2. Bar-Supported Slow Mountain Climber

    3 × 30 s · 20 s rest

    Hold the bar for light support and slowly drive knees toward chest one at a time at an easy, controlled pace.

    Easier: Skip the bar and rest hands on a wall instead

    Works: core, hip flexors

  3. Hanging Knee Sway

    2 × 30 s · 20 s rest

    Hang from the bar with soft knees and gently sway legs forward and back to open the hips.

    Easier: Keep feet on the ground and just hang partially

    Works: core, lats, hip flexors

  4. Easy Step Touch Cardio

    3 × 40 s · 15 s rest

    Step side to side softly, tapping toe out, keeping a relaxed unhurried rhythm.

    Works: calves, quads

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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