Men’s Expert Plan / Day 21 of 30
Day 21 – Easy Kicks
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Overhead Claps
- Technique for High Knees with Punches
- Technique for Lateral Shuffle Touch
- Technique for Curtsy Lunge
- Technique for Bird Dog
- Technique for Floor Triceps Dips
- Technique for Lying Leg Raise
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Wrist Warm-Up
- Technique for High Knees with Punches
- Technique for Wide Air Squat
- Technique for Lateral Shuffle Touch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Frog Deadlift
- Technique for Curtsy Lunge
- Technique for Beginner Mountain Climbers
- Technique for Bird Dog
- Technique for Floor Triceps Dips
- Technique for Alternating Superman
- Technique for Lying Leg Raise
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.