Men’s Intermediate Plan / Day 26 of 30
Day 26 – Back Finale
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Shadow Boxing with Footwork
- Technique for Burpee to Plank
- Technique for Reverse Lunge to High Knee
- Technique for Seated Knee-Tuck Crunch
- Technique for Lying Pull-Backs
- Technique for Windshield Wipers
- Technique for Reverse Snow Angels
- Technique for Cat-Cow
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Shadow Boxing with Footwork
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Burpee to Plank
- Technique for Reverse Lunge to High Knee
- Technique for Rotational Lunges
- Technique for Curtsy Lunge
- Technique for Plank Step-Out and Reach
- Technique for Reverse Plank Hold
- Technique for V-Sit and Punch
- Technique for Seated Knee-Tuck Crunch
- Technique for Lying Pull-Backs
- Technique for Windshield Wipers
- Technique for Superman
- Technique for Reverse Snow Angels
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.