Men’s Intermediate Plan / Day 1 of 30
Day 1
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Squat and Front Kick
- Technique for Curtsy Lunge
- Technique for Push-Up
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Forearm Plank
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Wrist Warm-Up
- Technique for Dynamic Side Bends
- Technique for Jabs and Uppercuts
- Technique for Squat and Front Kick
- Technique for Woodchop
- Technique for Frog Deadlift
- Technique for Curtsy Lunge
- Technique for Push-Up
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Forearm Plank
- Technique for Glute Bridge
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.