Women’s Intermediate Plan / Day 18 of 30
Day 18 – Burpees & Lunges
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Trunk Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips for stability, then circle your upper body to the left in a slow, continuous motion
- Breathe naturally as you move, helping improve mobility through your waist and lower back
10 movements
5 min active / ~7 min with rests
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for Standing Walkout
- Technique for Reverse Lunges
- Technique for Burpee Simplified
- Technique for Plank Leg Raises
- Technique for Lying Leg Scissors
- Technique for Mountain Climbers
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Side to Side Squat
- Technique for Trunk Circles Left
- Technique for Trunk Circles Right
- Technique for 90 Degree Squat
- Technique for Standing Walkout
- Technique for Reverse Lunges
- Technique for Burpee Simplified
- Technique for Squat with Leg Raise
- Technique for Plank Leg Raises
- Technique for Plank Jacks
- Technique for Single Leg Crunch
- Technique for Lying Leg Scissors
- Technique for Mountain Climbers
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Chest Opener
- Technique for Knee Rolls
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.