Men’s Beginner Plan / Day 27 of 30
Day 27 – The Last Hard One
Preview the movements in order, from warm-up to cool-down.
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Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Squat and Front Kick
- Technique for High Knees with Punches
- Technique for Push-Up
- Technique for Forearm Plank
- Technique for Lying Leg Raise
- Technique for Explosive Sit-Up
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Overhead Claps
- Technique for Standing Torso Twist
- Technique for Curtsy Lunge
- Technique for Squat and Front Kick
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for High Knees with Punches
- Technique for Lateral Run to Jack
- Technique for Frog Deadlift Jump
- Technique for Push-Up
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Lying Leg Raise
- Technique for Explosive Sit-Up
- Technique for Cobra Stretch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.