Men’s Intermediate Plan / Day 7 of 30
Day 7 – Shake It Out
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Arm Circles
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Jumping Jack
- Technique for Plank Reach-Through
- Technique for Crunch with Legs Raised
- Technique for Bicycle Crunch — Simple
- Technique for Standing Chest Opener Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Arm Circles
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Squat to Knee Crunch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Jumping Jack
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Plank Reach-Through
- Technique for Prone I-Lift
- Technique for Flutter Kicks
- Technique for Reverse Snow Angels
- Technique for Crunch with Legs Raised
- Technique for Bicycle Crunch — Simple
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Standing Chest Opener Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.