PaoloPaolo

How to use Paolo

Put your phone on the floor and Paolo counts your reps with the camera and cheers you on by voice. Here's everything you need to know.

Getting started

  1. 1Pick an exercise under Training and tap Start workout. The screen turns to landscape.
  2. 2Stand the phone on the floor in landscape, propped against something, a few steps away.
  3. 3Stand side on to the camera with your whole body in view, head to feet. Paolo tells you to move closer, step back or turn.
  4. 4Hold still for a moment. Then Paolo counts down and you go.
  5. 5Good light and a calm background make it easier for the camera to follow you.

Workout types

  • •Free: as many reps as you can in one set. Plank and wall sit: as long as you can.
  • •Goal: choose sets, reps and rest, for example 3 × 10. For plank and wall sit you choose time per set.
  • •Circuit: several exercises in a row, standing first and on the floor last. Plank and wall sit run on time.

During the workout

  • •Paolo counts out loud and cheers you on. You can turn the cheering off in Settings.
  • •When you go for as many as you can, Paolo tells you how close you are to your personal best.
  • •Afterwards you can go again, switch exercise or go Home, without picking up the phone.

Voice control

  • •Turn on Voice control in Settings to run the workout without touching the phone.
  • •Say “go” or “again” to start, “done” or “stop” to finish and “next” to move on.
  • •The sound is interpreted on the phone and is never saved or sent.

Goals and progress

  • •Home shows the last ten days against your goals, and how it has gone month by month over the last year. Change the ten-day goals under Profile.
  • •Analysis shows your personal best for each exercise, your goals and your history.
  • •Set a goal with New goal, for example 100 push-ups in one set or 1,000 squats in total. Tap ⋯ to edit or delete.

Language and voice

  • •Choose the language under Profile. It applies to the whole app, including the voice.
  • •Under Settings you choose the voice and tone: positive or demanding. Tap Preview to hear how it sounds.

The exercises

Phone on the floor in landscape, a few steps away. Stand side on to the camera so your whole body is in view.

Squat

The basic exercise for legs and glutes.

How to

  1. 1Stand with your feet shoulder-width apart, side on to the camera.
  2. 2Push your hips back and bend your knees until your thighs are about level. Your arms can go forward.
  3. 3Stand all the way up again.

What counts

One rep when you have gone down properly and stood back up.

Tips: Keep your heels down and your chest up.

Lunge

Your legs, one at a time, and your balance.

How to

  1. 1Stand side on to the camera.
  2. 2Take a big step forward and lower your back knee towards the floor.
  3. 3Push back to the start and switch legs.

What counts

One rep per leg, for every clear step down.

Tips: Keep your upper body upright and your front knee above your foot.

Push-up

Chest, shoulders and arms, plus the core holding you straight.

How to

  1. 1Hands on the floor under your shoulders, body straight from head to heels.
  2. 2Bend your arms and lower your chest towards the floor.
  3. 3Push up until your arms are straight.

What counts

One rep when you have gone down and pushed back up.

Tips: Don't let your hips sag or pike up. Do the full movement rather than many half ones.

Sit-up

Your abs, all the way up.

How to

  1. 1Lie on your back, knees bent and feet on the floor, side on to the camera.
  2. 2Sit all the way up towards your knees.
  3. 3Lower yourself back down with control.

What counts

One rep when you reach the top. Half sit-ups don't count.

Tips: Don't twist towards the camera as you come up, or it loses count.

Glute bridge

Glutes and the back of your thighs.

How to

  1. 1Lie on your back with knees bent and feet close to your bottom.
  2. 2Lift your hips until your body is straight from shoulders to knees.
  3. 3Lower your hips with control.

What counts

One rep when your hips reach all the way up. Half bridges don't count.

Tips: Push through your heels and squeeze your glutes at the top.

Mountain climbers

Cardio and core in a plank.

How to

  1. 1Start in a plank on straight arms, hands under your shoulders.
  2. 2Drive one knee to your chest and put the foot back.
  3. 3Switch legs, at a fast pace.

What counts

One rep per pair, left and right. Short pulls don't count, so bring your knee all the way in.

Tips: Keep your hips low and your shoulders over your hands.

Plank

Your whole core, holding still.

How to

  1. 1Get onto your forearms, or straight arms, with elbows under your shoulders.
  2. 2Lift your body so it is straight from head to heels.
  3. 3Hold as long as you can.

How the clock runs

The clock only runs while you're in position. If your hips sag or rise too high, it stops until you're straight again.

Tips: Brace your abs and glutes, and breathe calmly.

Wall sit

Your thighs, against the wall.

How to

  1. 1Stand with your back against a wall, side on to the camera.
  2. 2Slide down until your thighs are level and your knees at about a right angle.
  3. 3Hold as long as you can.

How the clock runs

The clock only runs while you're in position. If you slide too far down or stand up, it stops.

Tips: Keep your back against the wall and your knees above your feet.

The camera is analysed only on the phone. No images or video are saved or sent. Read more in the privacy policy.