
FIRST, START PREPARING YOURSELF WITH THESE 5 SIMPLE STEPS:
- Schedule a fixed time slot each day for your workout and commit to it.
- Get your workout #ootd on.
- Prepare a workout space at your home using a yoga mattress
- Warm up by doing some stretches or a short outdoor run.
- Finally, have a visual workout routine in front of you, using CLCKR to place your phone into stand mode.
Now, you are ready to work out!
DAY 1
- 2 rounds - each on time.
- Beginners do 1 round.
- Break for 5 minutes between rounds.
DAY 2
- Rotate between A-B-C 2x.
- 4 minutes per workout.
- 2 minutes between rounds.
- *Pro-tip: Use your phone as a visual timer. CLCKR helps you place your phone in stand mode.
A
- 10 jump squats.
- 10 push-ups.
- 10 step-up with knee raise (you can use a chair).
- 2 minutes break.
B
- 15 forward lunges.
- 15 jumping jacks.
- 15 naked burpees.
- 2 minutes break.
C
- 20 leg raises.
- 20 up-down plank .
- 20 side lunges.
- 2 minutes break.
DAY 3
- Cardio:Go out for a 30-45 minute run, slow pace jog or fast pace walk.
- *Pro-tip: With CLCKR you can securely hold onto your phone knowing it’s safe in your hands while you walk, jog or run as the CLCKR strap doubles up as a grip.
DAY 4
- Core work-out.
- 3 rounds without a break.
- *Try up to 10 reps if you can.
- 10 bicycle crunches.
- 10 sit-ups.
- 30-second planks.
- 10 hollow body.
- 30-second hollow body hold.
- 2-minute break.
AMRAP (as many rounds as possible) Leg work out - 20 min
- 40 air squats.
- 40 backward lunges (20 on each leg).
- 40 side-to-side lunges (20 on each leg).
- 40-sec wall sit.
- 40 split squats (20 on each leg).
- 20 leg extensions (10 on each leg).
- 20 side leg extensions (10 on each leg).
DAY 5
Partner workout: Change things up and do this workout with a friend! Facetime your partner, place your phone in a stand mode using CLCKR and you can easily workout together.
You do one round while your partner rests and then you switch.
A
- 3 rounds of:.
- 40 ski jumps.
- 20 bicycle crunch.
- 10 burpees.
- *2-minute break
B
- 3 rounds of:.
- 40 mountain climbers.
- 20 air squats w/ sidekick.
- 10 push-ups.