Men’s Intermediate Plan / Day 8 of 30
Day 8 – Burpee & Climb
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Dynamic Side Bends
- Technique for Burpee to Plank
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Fast Mountain Climbers
- Technique for Plank Shoulder Tap
- Technique for Push-Up
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Standing Torso Twist
- Technique for Dynamic Side Bends
- Technique for Wrist Warm-Up
- Technique for Burpee to Plank
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Curtsy Lunge
- Technique for Reverse Lunge to High Knee
- Technique for Lateral Run to Jack
- Technique for Alternating Side Lunges
- Technique for Fast Mountain Climbers
- Technique for Plank Shoulder Tap
- Technique for Plank Up-Down
- Technique for Push-Up
- Technique for Seated Leg Lifts
- Technique for Downward Dog to Knee Tuck
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.