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For menIntermediatePhase 3

Day 16: Archer Debut

Day 16 of 30 in the Men’s Intermediate 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. Arm Circles

    Difficulty 1/530 sec

  3. Burpee to Plank

    Difficulty 4/530 sec

  4. Lateral Run to Jack

    Difficulty 3/530 sec

  5. Running High Knees

    Difficulty 3/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  8. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  9. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  10. Standing Quad Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Standing Side Bend

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Lateral Run to Jack

    Difficulty 3/530 sec

  7. High Knees with Punches

    Difficulty 3/530 sec

  8. Wide Air Squat

    Difficulty 2/530 sec

  9. Running High Knees

    Difficulty 3/530 sec

  10. Push-Up

    Difficulty 3/530 sec

  11. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  12. Pike Walk-Out

    Difficulty 4/530 sec

  13. Side Plank — Left

    Difficulty 4/530 sec

  14. Side Plank — Right

    Difficulty 4/530 sec

  15. Reverse Plank Hold

    Difficulty 4/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Cobra Stretch

    Difficulty 1/530 sec

  19. Standing Chest Opener Stretch

    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