Men’s Intermediate Plan / Day 24 of 30
Day 24 – Side Lunge Jumps
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Side Step and Reach
- Technique for Alternating Side Lunges
- Technique for Squat Jumps
- Technique for Marching High Knees
- Technique for Plank Shoulder Tap
- Technique for Reverse Plank March
- Technique for Seated Knee-Tuck Crunch
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Standing Torso Twist
- Technique for Side Step and Reach
- Technique for Torso Rotation
- Technique for Jumping Jack
- Technique for Alternating Side Lunges
- Technique for Reverse Lunge to High Knee
- Technique for Squat Jumps
- Technique for Marching High Knees
- Technique for Plank Shoulder Tap
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Plank March
- Technique for Seated Knee-Tuck Crunch
- Technique for Bicycle Crunch — Advanced
- Technique for Lumbar Rotation Stretch
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.