Men’s Advanced Plan / Day 6 of 30
Day 6 – Burpee Circuit
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Arm Circles
- Technique for Step-Back Burpee
- Technique for Reverse Lunge to High Knee
- Technique for Standing Oblique Twist
- Technique for Hand-Release Push-Up
- Technique for Reverse Tabletop Lift
- Technique for Crunch with Legs Raised
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Dynamic Side Bends
- Technique for Step-Back Burpee
- Technique for High Knees with Punches
- Technique for Reverse Lunge to High Knee
- Technique for Lateral Shuffle Touch
- Technique for Frog Deadlift
- Technique for Standing Oblique Twist
- Technique for Hand-Release Push-Up
- Technique for Plank Arm Walk
- Technique for Beginner Mountain Climbers
- Technique for Reverse Tabletop Lift
- Technique for Bicycle Crunch — Simple
- Technique for Crunch with Legs Raised
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.