Men’s Easy Plan / Day 14 of 30
Day 14 – Light Jacks
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Jumping Jack
- Technique for Cross Toe Touches
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Prone I-Lift
- Technique for Prone Back Extension Pull-Down
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Side Step and Reach
- Technique for Standing Hip Rotation
- Technique for Rocking Calf Raise
- Technique for Jabs and Uppercuts
- Technique for Jumping Jack
- Technique for Shuffle Woodchop
- Technique for Cross Toe Touches
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Oblique Twist
- Technique for Kneeling Lat Rock-Back
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Prone I-Lift
- Technique for Prone Back Extension Pull-Down
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.