Men’s Intermediate Plan / Day 15 of 30
Day 15 – Halfway Push-Up
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 Elbow Rotation
- Technique for Front Kick and Toe Touch
- Technique for Alternating Side Lunges
- Technique for Forearm Plank Leg Lift
- Technique for Push-Up
- Technique for Forearm Plank
- Technique for Bicycle Crunch — Simple
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Elbow Rotation
- Technique for Wrist Warm-Up
- Technique for Standing Hip Rotation
- Technique for Front Kick and Toe Touch
- Technique for Alternating Side Lunges
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Standing Oblique Twist
- Technique for Shuffle Woodchop
- Technique for Forearm Plank Leg Lift
- Technique for Hand-Release Push-Up
- Technique for Push-Up
- Technique for Forearm Plank
- Technique for Lying Leg Raise
- Technique for Bicycle Crunch — Simple
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.