Men’s Expert Plan / Day 16 of 30
Day 16 – Dive Bomber Debut
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Quiet Jack
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Butt Kicks with Chest Opener
- Technique for Dive Bomber Push-Up
- Technique for Plank Up-Down
- Technique for Floor Triceps Dips
- Technique for Reverse Shoulder Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Squat with Torso Rotation
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Step-Back Burpee
- Technique for Butt Kicks with Chest Opener
- Technique for Pike Walk-Out
- Technique for Beginner Mountain Climbers
- Technique for Dive Bomber Push-Up
- Technique for Plank Up-Down
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Plank Hold
- Technique for Floor Triceps Dips
- Technique for Seated Leg Lifts
- Technique for Upper Trapezius Stretch
- Technique for Cobra Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.