Men’s Intermediate Plan / Day 20 of 30
Day 20 – Archer Cardio
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 Standing Side Bend
- Technique for Rotational Lunges
- Technique for Standing Knee Drive
- Technique for Kneeling Archer Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Seated Leg Lifts
- Technique for Crunch with Legs Raised
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Standing Side Bend
- Technique for Overhead Claps
- Technique for Easy Run in Place
- Technique for Lateral Run to Jack
- Technique for High Knees with Punches
- Technique for Rotational Lunges
- Technique for Standing Knee Drive
- Technique for Plank Arm Walk
- Technique for Plank Step-Out and Reach
- Technique for Kneeling Archer Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Tabletop Lift
- Technique for Seated Leg Lifts
- Technique for Crunch with Legs Raised
- Technique for Glute Bridge
- Technique for Cobra Stretch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.