Here’s a 5-day workout plan you can do at home, from a San Antonio gym owner


FILE — Ramp up the intensity with a home workout designed by CrossFit Unchained owner and coach Arthur Pruneda.

FILE — Ramp up the intensity with a home workout designed by CrossFit Unchained owner and coach Arthur Pruneda.

FILE — Ramp up the intensity with a home workout designed by CrossFit Unchained owner and coach Arthur Pruneda.

FILE — Ramp up the intensity with a home workout designed by CrossFit Unchained owner and coach Arthur Pruneda.

Here’s a 5-day workout plan you can do at home, from a San Antonio gym owner

Gyms are closing and the government is encouraging people to avoid public gatherings.

How does one stay in shape amid the coronavirus pandemic?

You can go for a walk, bicycle ride, or swim. Even in San Francisco, where a shelter-in-place order asks residents to stay home except for essential needs, people are allowed to go outside for fresh air and exercise — as long as you stay at least six feet apart from others.

Or you can ramp up the intensity with a home workout designed by CrossFit Unchained owner and coach Arthur Pruneda.

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Pruneda’s five-day plan can be completed under quarantine or self-isolation, using your own body weight and a single piece of DIY exercise equipment.

“Grab an old backpack and load it with a few items wrapped in towels for weight,” Pruneda said. “Adjust weight in the backpack as you see fit.”

Here is Pruneda’s five-day, at-home workout plan:

Day 1

3 sets (Rest 1:00 between sets)

25 Backpack Ground to Shoulder

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Row

Day 2

(Every minute on the minute for 9 minutes)

Min 1 – 40 seconds of MAX Jump Rope or Mountain Climbers

Min 2 – 10 Backpack Front Rack Lunges

Min 3 – 14 Jump Squats with Backpack

Then

2:00 Rest

Then

3 minutes of MAX Burpees

Day 3

5 sets

20 seconds of MAX Distance Sprint 40 seconds of Recovery Jog

(No additional rest between sets, no measure)

Then

– Rest 2 minutes

Then

As many rounds as can be completed in 7 minutes:

10 Backpack Ground to Overhead

10 Backpack Strict Shoulder Press

100-meter Run with Backpack

Day 4

As many rounds as can be completed in 16 minutes:

20 Russian Swing with Backpack

30 Mountain Climbers

10 Backpack Ground to Overhead

15 Sit-Ups

Day 5

Every minute on the minute for 15 minutes:

Min 1 – 45 seconds of High Knees Holding Backpack

Min 2 – 10 Backpack Devil’s Press

Min 3 – 20 Alt Reverse Backpack Lunges