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