Men’s Expert Plan / Day 22 of 30
Day 22 – Burpee Jumps
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Standing Side Bend
- Technique for Burpee Push-Up
- Technique for Squat and Twist Jump
- Technique for Squat Jumps
- Technique for Forearm Plank
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cat-Cow
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Standing Side Bend
- Technique for Dynamic Side Bends
- Technique for Easy Run in Place
- Technique for Burpee Push-Up
- Technique for Squat and Twist Jump
- Technique for Frog Deadlift Jump
- Technique for Reverse Lunge Toe Touch
- Technique for Squat Jumps
- Technique for Plank Arm Walk
- Technique for Forearm Plank
- Technique for Reverse Plank Hold
- Technique for Flutter Kicks
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Bicycle Crunch — Advanced
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cat-Cow
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.