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For menAdvancedPhase 3

Day 22: Frog Jump Circuit

Day 22 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 22 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. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Frog Deadlift Jump

    Difficulty 4/530 sec

  4. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  5. Plank Arm Walk

    Difficulty 4/530 sec

  6. Plank Up-Down

    Difficulty 4/530 sec

  7. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  8. Reverse Plank March

    Difficulty 5/530 sec

  9. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  10. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Overhead Claps

    Difficulty 1/530 sec

  5. Frog Deadlift Jump

    Difficulty 4/530 sec

  6. Burpee with Push-Up

    Difficulty 5/530 sec

  7. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  8. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  9. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  10. Running High Knees

    Difficulty 3/530 sec

  11. Plank Arm Walk

    Difficulty 4/530 sec

  12. Plank Up-Down

    Difficulty 4/530 sec

  13. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  14. Reverse Plank March

    Difficulty 5/530 sec

  15. Flutter Kicks

    Difficulty 3/530 sec

  16. Explosive Sit-Up

    Difficulty 3/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  20. Cross-Body Shoulder Stretch

    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