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For menExpertPhase 2

Day 13: Lunge Sprint

Day 13 of 30 in the Men’s Expert Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 13 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Rotational Lunges

    Difficulty 3/530 sec

  4. High Knees with Punches

    Difficulty 3/530 sec

  5. Alternating Side Lunges

    Difficulty 3/530 sec

  6. Plank Step-Out and Reach

    Difficulty 5/530 sec

  7. Archer Push-Up

    Difficulty 5/530 sec

  8. Reverse Tabletop Lift

    Difficulty 4/530 sec

  9. Standing Quad Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Quiet Jack

    Difficulty 1/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Rotational Lunges

    Difficulty 3/530 sec

  6. High Knees with Punches

    Difficulty 3/530 sec

  7. Scissor Jumps

    Difficulty 3/530 sec

  8. Squat Jumps

    Difficulty 4/530 sec

  9. Frog Deadlift Jump

    Difficulty 4/530 sec

  10. Alternating Side Lunges

    Difficulty 3/530 sec

  11. Plank Step-Out and Reach

    Difficulty 5/530 sec

  12. Archer Push-Up

    Difficulty 5/530 sec

  13. Plank Shoulder Tap

    Difficulty 4/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. V-Sit and Punch

    Difficulty 4/530 sec

  16. Crunch with Legs Raised

    Difficulty 3/530 sec

  17. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  18. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  19. Standing Quad Stretch

    Difficulty 1/530 sec

  20. Overhead Triceps Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice