Men’s Beginner Plan / Day 21 of 30
Day 21 – Recharge
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Shadow Boxing with Footwork
- Technique for Jumping Jack
- Technique for Marching High Knees
- Technique for Rocking Calf Raise
- Technique for Cross Toe Touches
- Technique for Wide Air Squat
- Technique for Plank Reach-Through
- Technique for Beginner Mountain Climbers
- Technique for Lying Pull-Backs
- Technique for Alternating Superman
- Technique for Glute Bridge
- Technique for Reverse Snow Angels
- Technique for Dead Bug
- Technique for Cobra Stretch
- Technique for Neck Mobility
- Technique for Reverse Shoulder Stretch
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.