Men’s Expert Plan / Day 29 of 30
Day 29 – Rehearsal
Preview the movements in order, from warm-up to cool-down.
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Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Marching High Knees
- Technique for Butt Kicks with Chest Opener
- Technique for Step-Back Burpee
- Technique for Forearm Plank
- Technique for Lying Pull-Backs
- Technique for Alternating Superman
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Standing Side Bend
- Technique for Torso Rotation
- Technique for Marching High Knees
- Technique for Butt Kicks with Chest Opener
- Technique for Step-Back Burpee
- Technique for Squat to Knee Crunch
- Technique for Beginner Mountain Climbers
- Technique for Forearm Plank
- Technique for Crunch with Legs Raised
- Technique for Lying Pull-Backs
- Technique for Reverse Snow Angels
- Technique for Prone I-Lift
- Technique for Lying Leg Raise
- Technique for Alternating Superman
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.