Men’s Intermediate Plan / Day 29 of 30
Day 29 – Final Rehearsal
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 Elbow Rotation
- Technique for Marching High Knees
- Technique for Rocking Calf Raise
- Technique for Plank Reach-Through
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Beginner Mountain Climbers
- Technique for Cat-Cow
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Elbow Rotation
- Technique for Arm Circles
- Technique for Overhead Claps
- Technique for Marching High Knees
- Technique for Lateral Shuffle Touch
- Technique for Squat to Knee Crunch
- Technique for Front Kick and Toe Touch
- Technique for Rocking Calf Raise
- Technique for Plank Reach-Through
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Bird Dog
- Technique for Beginner Mountain Climbers
- Technique for Windshield Wipers
- Technique for Prone Y-Lift
- Technique for Cat-Cow
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.