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For menIntermediatePhase 4

Day 24: Side Lunge Jumps

Day 24 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 24 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. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Alternating Side Lunges

    Difficulty 3/530 sec

  4. Squat Jumps

    Difficulty 4/530 sec

  5. Marching High Knees

    Difficulty 2/530 sec

  6. Plank Shoulder Tap

    Difficulty 4/530 sec

  7. Reverse Plank March

    Difficulty 5/530 sec

  8. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Jumping Jack

    Difficulty 2/530 sec

  6. Alternating Side Lunges

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. Squat Jumps

    Difficulty 4/530 sec

  9. Marching High Knees

    Difficulty 2/530 sec

  10. Plank Shoulder Tap

    Difficulty 4/530 sec

  11. Side Plank — Left

    Difficulty 4/530 sec

  12. Side Plank — Right

    Difficulty 4/530 sec

  13. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  14. Reverse Plank March

    Difficulty 5/530 sec

  15. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  18. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  19. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  20. Overhead Triceps 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