5-Day Quick Workout Challenge: fitness when working from home

Coach Jeff Grant Flutter Kick Challenge

We are stronger together!

I’ve launched a new series of short fitness challenges for anyone out there in lockdown, self-quarantine, socially-distanced apartment living, hiding from kids / partner / boss / pets / Zoom conference participants, etc. These challenges are designed to get you moving throughout the day and to foster more connection and a stronger sense of virtual community. Whether this is your only fitness activity during these days or just a side challenge on top of a robust training program you’re following, I encourage you to join my challenges and share some support for others along the way.

Each challenge is five days or shorter in duration, with different levels offered to suit a diverse group of participants. Each challenge also has a send-some-good-vibes focus — a suggested group of people we think of and send energy to while doing the challenge.

In case you missed, check out the 5-day Air Squat Challenge4-Day Plank Challenge, 5-Day Thruster Challenge, 1-Day Walking Lunges Challenge, and 5-Day Push-up Challenge — all of which you can start any time. Next up: a 5-min kickstart!

5-Day Quick Workout Challenge

This 5-day challenge has a theme of FIVE. For 5 days, knock out 5 sets of the following 5 movements.

  • 5 Jumping Jacks
  • 5 Up & Downs (demo)
  • 5 Plank Walk-ups (demo)
  • 5 Flutter Kicks 4-count (demo)
  • 5 Jumping Squats

That’s it! Get it done and then jump back on your Zoom call, send some emails and have a bit more energized day.

It’s not hard enough, Coach!

For anyone who wants a harder version, make it only one set of all 5 movements, BUT with 50 reps per movement. And do that as fast as possible. You could swap burpees for the up & downs as well. That will definitely add some spice to your day! And if you take it up yet another level with FIVE ROUNDS of 50 reps each (including burpees) and send me a video of it, I’ll send you a Hillseeker t-shirt!

Send some vibes!

While knocking out this challenge, let’s send some good vibes to all the parents who have juggled working from home and suddenly being at-home school teachers!

How to Join

Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world. Once you’re in, feel free to add any friends who want to join. It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though! By the way, this whole thing is FREE — just good people coming together to support each other. You can start this challenge ANY DAY you want. The best day though is TODAY!

Helpful Tools & Ideas

Reminder and Accountability Apps: I use the iPhone app called Productive to remind me and keep accountable during our challenges. There are others as well. These apps are excellent for accountability.

FAQ

May I join late? What is the deadline? You may join any time you want.

How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).

May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both? I hope you join us!

Stay fit, stay strong for yourself and those you love. We’re going to get through this together!

— Coach Jeff

Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & ThriveRun Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.