Men’s Intermediate Plan / Day 11 of 30
Day 11 – Walkout Core
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 Easy Run in Place
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Squat to Walkout
- Technique for Lateral Shuffle Touch
- Technique for Bird Dog
- Technique for Forearm Plank
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Easy Run in Place
- Technique for Dynamic Side Bends
- Technique for Standing Torso Twist
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Squat to Walkout
- Technique for Squat and Front Kick
- Technique for Lateral Shuffle Touch
- Technique for Plank Up-Down
- Technique for Bird Dog
- Technique for Beginner Mountain Climbers
- Technique for Forearm Plank
- Technique for Floor Triceps Dips
- Technique for Cat-Cow
- Technique for Downward Dog to Knee Tuck
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.