Men’s Intermediate Plan / Day 14 of 30
Day 14 – Easy Steps
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
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 Quiet Jack
- Technique for Rocking Calf Raise
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Beginner Mountain Climbers
- Technique for Prone Back Extension Pull-Down
- Technique for Crunch with Legs Raised
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Torso Rotation
- Technique for Rocking Calf Raise
- Technique for High Knees with Punches
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Woodchop
- Technique for Rotational Lunges
- Technique for Butt Kicks with Chest Opener
- Technique for Beginner Mountain Climbers
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Prone Y-Lift
- Technique for Crunch with Legs Raised
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.