Men’s Advanced Plan / Day 23 of 30
Day 23 – Archer Pair
Preview the movements in order, from warm-up to cool-down.
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Shadow Boxing with FootworkExercise demonstration
Technique cues
- Take a light boxing stance with your hands near your face and your knees slightly bent.
- Throw alternating punches while rotating your torso and moving lightly on your feet.
- Throw alternating punches while running lightly in place.
10 movements
5 min active / ~7 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Easy Run in Place
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Burpee Push-Up
- Technique for Archer Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Prone I-Lift
- Technique for Downward Dog
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Easy Run in Place
- Technique for Standing Hip Rotation
- Technique for Quiet Jack
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Burpee Push-Up
- Technique for Squat and Front Kick
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Plank Shoulder Tap
- Technique for Archer Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Prone I-Lift
- Technique for Downward Dog
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.