Men’s Intermediate Plan / Day 6 of 30
Day 6 – Frog & Press
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 Squat with Torso Rotation
- Technique for Reverse Lunge to High Knee
- Technique for Frog Deadlift
- Technique for Push-Up
- Technique for Reverse Tabletop Lift
- Technique for Superman
- Technique for Dead Bug
- Technique for Standing Quad Stretch
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Squat with Torso Rotation
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Wide Air Squat
- Technique for Reverse Lunge to High Knee
- Technique for Frog Deadlift
- Technique for Push-Up
- Technique for Reverse Tabletop Lift
- Technique for Floor Triceps Dips
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Superman
- Technique for Dead Bug
- Technique for Standing Quad Stretch
- Technique for Downward Dog
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.