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For menAdvancedPhase 3

Day 16: Full Archer

Day 16 of 30 in the Men’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 16 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Runner Knee Drive — Left

    Difficulty 3/530 sec

  4. Runner Knee Drive — Right

    Difficulty 3/530 sec

  5. High Knees with Punches

    Difficulty 3/530 sec

  6. Hand-Release Push-Up

    Difficulty 4/530 sec

  7. Archer Push-Up

    Difficulty 5/530 sec

  8. Plank Step-Out and Reach

    Difficulty 5/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  7. Runner Knee Drive — Left

    Difficulty 3/530 sec

  8. Runner Knee Drive — Right

    Difficulty 3/530 sec

  9. High Knees with Punches

    Difficulty 3/530 sec

  10. Woodchop

    Difficulty 2/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Hand-Release Push-Up

    Difficulty 4/530 sec

  13. Plank Arm Walk

    Difficulty 4/530 sec

  14. Archer Push-Up

    Difficulty 5/530 sec

  15. Plank Step-Out and Reach

    Difficulty 5/530 sec

  16. V-Sit and Punch

    Difficulty 4/530 sec

  17. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  18. Cobra Stretch

    Difficulty 1/530 sec

  19. Overhead Triceps Stretch

    Difficulty 1/530 sec

  20. Neck Mobility

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice