Men’s Expert Plan / Day 23 of 30
Day 23 – Archer & Dive
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 Standing Torso Twist
- Technique for High Knees with Punches
- Technique for Squat to Walkout
- Technique for Forearm Plank Leg Lift
- Technique for Archer Push-Up
- Technique for Dive Bomber Push-Up
- Technique for Explosive Sit-Up
- Technique for Downward Dog to Knee Tuck
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Torso Rotation
- Technique for High Knees with Punches
- Technique for Squat to Walkout
- Technique for Butt Kicks with Chest Opener
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Kneeling Archer Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Pike Walk-Out
- Technique for Archer Push-Up
- Technique for Dive Bomber Push-Up
- Technique for Plank Up-Down
- Technique for Explosive Sit-Up
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Downward Dog to Knee Tuck
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.