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For menAdvancedPhase 1

Day 6: Burpee Circuit

Day 6 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 6 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. Quiet Jack

    Difficulty 1/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Step-Back Burpee

    Difficulty 2/530 sec

  4. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  5. Standing Oblique Twist

    Difficulty 2/530 sec

  6. Hand-Release Push-Up

    Difficulty 4/530 sec

  7. Reverse Tabletop Lift

    Difficulty 4/530 sec

  8. Crunch with Legs Raised

    Difficulty 3/530 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. Quiet Jack

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Step-Back Burpee

    Difficulty 2/530 sec

  6. High Knees with Punches

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. Lateral Shuffle Touch

    Difficulty 3/530 sec

  9. Frog Deadlift

    Difficulty 3/530 sec

  10. Standing Oblique Twist

    Difficulty 2/530 sec

  11. Hand-Release Push-Up

    Difficulty 4/530 sec

  12. Plank Arm Walk

    Difficulty 4/530 sec

  13. Beginner Mountain Climbers

    Difficulty 2/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  16. Crunch with Legs Raised

    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. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  20. Standing Hamstring Stretch — Right

    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