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For menIntermediatePhase 3

Day 20: Archer Cardio

Day 20 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 20 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Rotational Lunges

    Difficulty 3/530 sec

  4. Standing Knee Drive

    Difficulty 3/530 sec

  5. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  6. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  7. Seated Leg Lifts

    Difficulty 5/530 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Overhead Claps

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Lateral Run to Jack

    Difficulty 3/530 sec

  6. High Knees with Punches

    Difficulty 3/530 sec

  7. Rotational Lunges

    Difficulty 3/530 sec

  8. Standing Knee Drive

    Difficulty 3/530 sec

  9. Plank Arm Walk

    Difficulty 4/530 sec

  10. Plank Step-Out and Reach

    Difficulty 5/530 sec

  11. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  12. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  13. Reverse Tabletop Lift

    Difficulty 4/530 sec

  14. Seated Leg Lifts

    Difficulty 5/530 sec

  15. Crunch with Legs Raised

    Difficulty 3/530 sec

  16. Glute Bridge

    Difficulty 2/530 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