Men’s Intermediate Plan / Day 17 of 30
Day 17 – Walkout & Jumps
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for Squat to Walkout
- Technique for Squat Jumps
- Technique for V-Sit and Punch
- Technique for Reverse Tabletop Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for Overhead Claps
- Technique for Shadow Boxing with Footwork
- Technique for Squat to Walkout
- Technique for Butt Kicks with Chest Opener
- Technique for Rotational Lunges
- Technique for Squat Jumps
- Technique for V-Sit and Punch
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Reverse Tabletop Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.