Men’s Beginner Plan / Day 17 of 30
Day 17 – Split & Crunch
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Standing Torso Twist
- Technique for High Knees with Punches
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Frog Deadlift
- Technique for Russian Twist
- Technique for Heel-Touch Crunch
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Standing Torso Twist
- Technique for Wrist Warm-Up
- Technique for Overhead Claps
- Technique for High Knees with Punches
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat and Front Kick
- Technique for Reverse Lunge Toe Touch
- Technique for Frog Deadlift
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Pike Walk-Out
- Technique for Russian Twist
- Technique for Heel-Touch Crunch
- Technique for Lying Leg Raise
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Downward Dog
- Technique for Lumbar Rotation Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.