Men’s Intermediate Plan / Day 2 of 30
Day 2
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Standing Side Bend
- Technique for Marching High Knees
- Technique for Butt Kicks with Chest Opener
- Technique for Standing Knee Drive
- Technique for Plank Reach-Through
- Technique for Push-Up
- Technique for Plank Arm Walk
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Standing Side Bend
- Technique for Standing Hip Rotation
- Technique for Marching High Knees
- Technique for Burpee with Push-Up
- Technique for Butt Kicks with Chest Opener
- Technique for Standing Knee Drive
- Technique for Plank Reach-Through
- Technique for Push-Up
- Technique for Plank Arm Walk
- Technique for Floor Triceps Dips
- Technique for Russian Twist
- Technique for Prone Arm Sweeps
- Technique for Alternating Superman
- Technique for Bicycle Crunch — Simple
- Technique for Upper Trapezius Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.