Men’s Easy Plan / Day 21 of 30
Day 21 – Recharge
Preview the movements in order, from warm-up to cool-down.
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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 Dynamic Side Bends
- Technique for A-Skip
- Technique for Standing Oblique Twist
- Technique for Front Kick and Toe Touch
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Alternating Superman
- Technique for Reverse Shoulder Stretch
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Dynamic Side Bends
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for A-Skip
- Technique for Standing Oblique Twist
- Technique for Butt Kicks with Chest Opener
- Technique for Rocking Calf Raise
- Technique for Front Kick and Toe Touch
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Prone Arm Sweeps
- Technique for Alternating Superman
- Technique for Dead Bug
- Technique for Lying Pull-Backs
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Reverse 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.