Men’s Easy Plan / Day 4 of 30
Day 4 – Chop & Plank
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 Wrist Warm-Up
- Technique for Woodchop
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Curtsy Lunge
- Technique for Forearm Plank Leg Lift
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Standing Hip Rotation
- Technique for Wrist Warm-Up
- Technique for Side Step and Reach
- Technique for Woodchop
- Technique for Squat to Walkout
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Ghost Rope
- Technique for Curtsy Lunge
- Technique for Plank Shoulder Tap
- Technique for Forearm Plank Leg Lift
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Reverse Tabletop Lift
- Technique for V-Sit and Punch
- Technique for Glute Bridge
- Technique for Lumbar Rotation Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.