Men’s Beginner Plan / Day 9 of 30
Day 9 – Incline Debut
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Shadow Boxing with FootworkExercise demonstration
Technique cues
- Take a light boxing stance with your hands near your face and your knees slightly bent.
- Throw alternating punches while rotating your torso and moving lightly on your feet.
- Throw alternating punches while running lightly in place.
10 movements
5 min active / ~7 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Easy Run in Place
- Technique for Incline Push-Ups
- Technique for Frog Deadlift
- Technique for Step-Back Burpee
- Technique for Plank Reach-Through
- Technique for Lying Pull-Backs
- Technique for Crunch with Legs Raised
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Elbow Rotation
- Technique for Easy Run in Place
- Technique for Standing Side Bend
- Technique for Incline Push-Ups
- Technique for High Knees with Punches
- Technique for Frog Deadlift
- Technique for Lateral Run to Jack
- Technique for Step-Back Burpee
- Technique for Running High Knees
- Technique for Plank Reach-Through
- Technique for Floor Triceps Dips
- Technique for Prone Y-Lift
- Technique for Reverse Snow Angels
- Technique for Lying Pull-Backs
- Technique for Crunch with Legs Raised
- Technique for Downward Dog
- Technique for Upper Trapezius Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.