Men’s Expert Plan / Day 26 of 30
Day 26 – Superman Finale
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 Standing Torso Twist
- Technique for Burpee to Plank
- Technique for Reverse Lunge to High Knee
- Technique for Seated Leg Lifts
- Technique for Reverse Snow Angels
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Arm Circles
- Technique for Standing Torso Twist
- Technique for Easy Run in Place
- Technique for Burpee to Plank
- Technique for Lateral Shuffle Touch
- Technique for Reverse Lunge to High Knee
- Technique for High Knees with Punches
- Technique for Bird Dog
- Technique for Fast Mountain Climbers
- Technique for Plank Reach-Through
- Technique for Seated Leg Lifts
- Technique for V-Sit and Punch
- Technique for Reverse Snow Angels
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Cobra Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.