Men’s Beginner Plan / Day 18 of 30
Day 18 – Chop & Hold
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 Standing Hip Rotation
- Technique for Woodchop
- Technique for Standing Oblique Twist
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Floor Triceps Dips
- Technique for Dead Bug
- Technique for Cat-Cow
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Shadow Boxing with Footwork
- Technique for Standing Hip Rotation
- Technique for Easy Run in Place
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Woodchop
- Technique for Rotational Lunges
- Technique for Standing Oblique Twist
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Lateral Shuffle Touch
- Technique for Plank Reach-Through
- Technique for Floor Triceps Dips
- Technique for Flutter Kicks
- Technique for Lying Pull-Backs
- Technique for Dead Bug
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Cat-Cow
- Technique for Standing Lower-Back Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.