Men’s Beginner Plan / Day 2 of 30
Day 2
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 Wall Push-Ups
- Technique for Woodchop
- Technique for Lateral Run to Jack
- Technique for Floor Triceps Dips
- Technique for Heel-Touch Crunch
- Technique for Prone I-Lift
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Arm Circles
- Technique for Standing Side Bend
- Technique for Shadow Boxing with Footwork
- Technique for Wall Push-Ups
- Technique for Squat and Front Kick
- Technique for Ghost Rope
- Technique for Woodchop
- Technique for Alternating Side Lunges
- Technique for Lateral Run to Jack
- Technique for Floor Triceps Dips
- Technique for Heel-Touch Crunch
- Technique for Prone I-Lift
- Technique for Reverse Snow Angels
- Technique for Alternating Superman
- Technique for Prone Back Extension Pull-Down
- Technique for Cobra Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.