Men’s Expert Plan / Day 20 of 30
Day 20 – Dive Bomber Cardio
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 Torso Rotation
- Technique for Rocking Calf Raise
- Technique for Reverse Lunge to High Knee
- Technique for Dive Bomber Push-Up
- Technique for Plank Step-Out and Reach
- Technique for Reverse Tabletop Lift
- Technique for Seated Leg Lifts
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Torso Rotation
- Technique for Squat with Torso Rotation
- Technique for Standing Torso Twist
- Technique for Rocking Calf Raise
- Technique for Reverse Lunge to High Knee
- Technique for Squat and Twist Jump
- Technique for Dive Bomber Push-Up
- Technique for Archer Push-Up
- Technique for Plank Step-Out and Reach
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Tabletop Lift
- Technique for Seated Leg Lifts
- Technique for Russian Twist
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.