Men’s Easy Plan / Day 9 of 30
Day 9 – Kneeling 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.
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 Jabs and Uppercuts
- Technique for Step-Back Burpee
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Kneeling Push-Ups
- Technique for Superman
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder 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 Easy Run in Place
- Technique for Shuffle Woodchop
- Technique for Ghost Rope
- Technique for Jabs and Uppercuts
- Technique for Step-Back Burpee
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Kneeling Push-Ups
- Technique for Plank Arm Walk
- Technique for V-Sit and Punch
- Technique for Glute Bridge
- Technique for Superman
- Technique for Dead Bug
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.