Men’s Beginner Plan / Day 24 of 30
Day 24 – Scissor Jumps
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
- Technique for Overhead Claps
- Technique for Easy Run in Place
- Technique for Scissor Jumps
- Technique for Squat and Front Kick
- Technique for Reverse Lunge Toe Touch
- Technique for Running High Knees
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
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 Standing Torso Twist
- Technique for Scissor Jumps
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat and Front Kick
- Technique for Reverse Lunge Toe Touch
- Technique for Lateral Shuffle Touch
- Technique for Running High Knees
- Technique for Bicycle Crunch — Advanced
- Technique for Heel-Touch Crunch
- Technique for Glute Bridge
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Lumbar Rotation Stretch
- Technique for Cat-Cow
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.