Men’s Easy Plan / Day 3 of 30
Day 3 – Squats & Burpees
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 Standing Torso Twist
- Technique for Step-Back Burpee
- Technique for Wide Air Squat
- Technique for Reverse Lunge to High Knee
- Technique for A-Skip
- Technique for Lying Leg Raise
- Technique for Dead Bug
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Standing Torso Twist
- Technique for Easy Run in Place
- Technique for Dynamic Side Bends
- Technique for Step-Back Burpee
- Technique for Wide Air Squat
- Technique for Reverse Lunge to High Knee
- Technique for Front Kick and Toe Touch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for A-Skip
- Technique for Bird Dog
- Technique for Reverse Snow Angels
- Technique for Lying Leg Raise
- Technique for Dead Bug
- Technique for Windshield Wipers
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.