Men’s Easy Plan / Day 20 of 30
Day 20 – Jump & Press
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Wrist Warm-UpExercise demonstration
Technique cues
- Extend your arms in front and rotate your wrists gently.
- Circle in both directions, then flex your wrists up and down without pain.
10 movements
5 min active / ~7 min with rests
- Technique for Wrist Warm-Up
- Technique for Easy Run in Place
- Technique for Squat and Twist Jump
- Technique for Marching High Knees
- Technique for Squat Jumps
- Technique for Push-Up
- Technique for Flutter Kicks
- Technique for Windshield Wipers
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Wrist Warm-Up
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Side Step and Reach
- Technique for Squat and Twist Jump
- Technique for Marching High Knees
- Technique for Lateral Shuffle Touch
- Technique for Rotational Lunges
- Technique for Squat to Walkout
- Technique for Squat Jumps
- Technique for Push-Up
- Technique for Plank Arm Walk
- Technique for Beginner Mountain Climbers
- Technique for Superman
- Technique for Flutter Kicks
- Technique for Windshield Wipers
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.