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For menExpertPhase 1

Day 2: Archer & Climbers

Day 2 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 2 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  4. Burpee to Plank

    Difficulty 4/530 sec

  5. Fast Mountain Climbers

    Difficulty 4/530 sec

  6. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  7. Bird Dog

    Difficulty 2/530 sec

  8. Pike Walk-Out

    Difficulty 4/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Standing Oblique Twist

    Difficulty 2/530 sec

  6. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  7. Lateral Run to Jack

    Difficulty 3/530 sec

  8. Burpee to Plank

    Difficulty 4/530 sec

  9. Ghost Rope

    Difficulty 2/530 sec

  10. Fast Mountain Climbers

    Difficulty 4/530 sec

  11. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  12. Bird Dog

    Difficulty 2/530 sec

  13. Pike Walk-Out

    Difficulty 4/530 sec

  14. V-Sit and Punch

    Difficulty 4/530 sec

  15. Reverse Plank March

    Difficulty 5/530 sec

  16. Flutter Kicks

    Difficulty 3/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Overhead Triceps Stretch

    Difficulty 1/530 sec

  19. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  20. Cross-Body Shoulder 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