Men’s Intermediate Plan / Day 30 of 30
Day 30 – Graduation Day
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Easy Run in Place
- Technique for Standing Hip Rotation
- Technique for Dynamic Side Bends
- Technique for Squat and Front Kick
- Technique for Ghost Rope
- Technique for Lateral Run to Jack
- Technique for Burpee to Plank
- Technique for Standing Knee Drive
- Technique for Curtsy Lunge
- Technique for Archer Push-Up
- Technique for Push-Up
- Technique for Forearm Plank
- Technique for Explosive Sit-Up
- Technique for Glute Bridge
- Technique for Bicycle Crunch — Simple
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Downward Dog to Knee Tuck
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.