Men’s Beginner Plan / Day 20 of 30
Day 20 – Kneeling Cardio
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 Dynamic Side Bends
- Technique for Reverse Lunge Toe Touch
- Technique for Rotational Lunges
- Technique for Butt Kicks with Chest Opener
- Technique for Kneeling Push-Ups
- Technique for Russian Twist
- Technique for Superman
- Technique for Standing Quad Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Standing Torso Twist
- Technique for Wrist Warm-Up
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Rotational Lunges
- Technique for Butt Kicks with Chest Opener
- Technique for Fast Mountain Climbers
- Technique for Kneeling Push-Ups
- Technique for Russian Twist
- Technique for Prone I-Lift
- Technique for Flutter Kicks
- Technique for Superman
- Technique for Prone Back Extension Pull-Down
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.