Try this 5-day workout plan

FIRST, START PREPARING YOURSELF WITH THESE 5 SIMPLE STEPS:

  1. Schedule a fixed time slot each day for your workout and commit to it.
  2. Get your workout #ootd on.
  3. Prepare a workout space at your home using a yoga mattress
  4. Warm up by doing some stretches or a short outdoor run.
  5. 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

  1. 2 rounds - each on time.
  2. Beginners do 1 round.
  3. Break for 5 minutes between rounds.

DAY 2

  1. Rotate between A-B-C 2x.
  2. 4 minutes per workout.
  3. 2 minutes between rounds.
  4. *Pro-tip: Use your phone as a visual timer. CLCKR helps you place your phone in stand mode.

A

    1. 10 jump squats.
    2. 10 push-ups.
    3. 10 step-up with knee raise (you can use a chair).
    4. 2 minutes break.

B

    1. 15 forward lunges.
    2. 15 jumping jacks.
    3. 15 naked burpees.
    4. 2 minutes break.

C

    1. 20 leg raises.
    2. 20 up-down plank .
    3. 20 side lunges.
    4. 2 minutes break.

DAY 3

  1. Cardio:Go out for a 30-45 minute run, slow pace jog or fast pace walk.
  2. *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

  1. Core work-out.
  2. 3 rounds without a break.
  3. *Try up to 10 reps if you can.
  4. 10 bicycle crunches.
  5. 10 sit-ups.
  6. 30-second planks.
  7. 10 hollow body.
  8. 30-second hollow body hold.
  9. 2-minute break.

AMRAP (as many rounds as possible) Leg work out - 20 min

  1. 40 air squats.
  2. 40 backward lunges (20 on each leg).
  3. 40 side-to-side lunges (20 on each leg).
  4. 40-sec wall sit.
  5. 40 split squats (20 on each leg).
  6. 20 leg extensions (10 on each leg).
  7. 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

    1. 3 rounds of:.
    2. 40 ski jumps.
    3. 20 bicycle crunch.
    4. 10 burpees.
    5. *2-minute break

B

    1. 3 rounds of:.
    2. 40 mountain climbers.
    3. 20 air squats w/ sidekick.
    4. 10 push-ups.