Men’s Easy Plan / Day 16 of 30
Day 16 – First Full Push-Up
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Overhead Claps
- Technique for Burpee to Plank
- Technique for Standing Knee Drive
- Technique for Reverse Lunge to High Knee
- Technique for Push-Up
- Technique for Floor Triceps Dips
- Technique for Windshield Wipers
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Standing Torso Twist
- Technique for Burpee to Plank
- Technique for Standing Knee Drive
- Technique for Squat to Knee Crunch
- Technique for High Knees with Punches
- Technique for Reverse Lunge to High Knee
- Technique for Push-Up
- Technique for Plank Up-Down
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Floor Triceps Dips
- Technique for Prone Y-Lift
- Technique for Windshield Wipers
- Technique for Downward Dog
- Technique for Upper Trapezius Stretch
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.