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For menAdvancedPhase 4

Day 27: Dive Bomber Finish

Day 27 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 27 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. Easy Run in Place

    Difficulty 2/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Frog Deadlift Jump

    Difficulty 4/530 sec

  4. Burpee with Push-Up

    Difficulty 5/530 sec

  5. Dive Bomber Push-Up

    Difficulty 5/530 sec

  6. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  7. Plank Arm Walk

    Difficulty 4/530 sec

  8. Seated Leg Lifts

    Difficulty 5/530 sec

  9. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  10. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Easy Run in Place

    Difficulty 2/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Elbow Rotation

    Difficulty 1/530 sec

  5. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  6. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  7. Frog Deadlift Jump

    Difficulty 4/530 sec

  8. Burpee with Push-Up

    Difficulty 5/530 sec

  9. Explosive Squat Jump

    Difficulty 4/530 sec

  10. Dive Bomber Push-Up

    Difficulty 5/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Plank Arm Walk

    Difficulty 4/530 sec

  13. Reverse Plank Hold

    Difficulty 4/530 sec

  14. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  15. Seated Leg Lifts

    Difficulty 5/530 sec

  16. Reverse Tabletop Lift

    Difficulty 4/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  19. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

  20. Standing Quad 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