Men’s Easy Plan / Day 24 of 30
Day 24 – Jump & Walkout
Preview the movements in order, from warm-up to cool-down.
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Torso RotationExercise demonstration
Technique cues
- Stand with your feet apart and your hands on your hips.
- Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Torso Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Explosive Squat Jump
- Technique for Squat to Walkout
- Technique for Rotational Lunges
- Technique for Plank Arm Walk
- Technique for Plank Shoulder Tap
- Technique for Reverse Tabletop Lift
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Arm Circles
- Technique for Standing Side Bend
- Technique for Squat and Front Kick
- Technique for Explosive Squat Jump
- Technique for Squat to Walkout
- Technique for Rotational Lunges
- Technique for Reverse Lunge to High Knee
- Technique for Plank Arm Walk
- Technique for Plank Shoulder Tap
- Technique for Plank Up-Down
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Tabletop Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Lumbar Rotation Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.