Men’s Beginner Plan / Day 29 of 30
Day 29 – Rehearsal
Preview the movements in order, from warm-up to cool-down.
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Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Quiet Jack
- Technique for Front Kick and Toe Touch
- Technique for A-Skip
- Technique for Plank Reach-Through
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Explosive Sit-Up
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Quiet Jack
- Technique for Side Step and Reach
- Technique for Shadow Boxing with Footwork
- Technique for Running High Knees
- Technique for Front Kick and Toe Touch
- Technique for A-Skip
- Technique for Step-Back Burpee
- Technique for Squat to Knee Crunch
- Technique for Alternating Side Lunges
- Technique for Plank Reach-Through
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Beginner Mountain Climbers
- Technique for Explosive Sit-Up
- Technique for Bicycle Crunch — Simple
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Lumbar Rotation Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.