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For menExpertPhase 3

Day 20: Dive Bomber Cardio

Day 20 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 20 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. Torso Rotation

    Difficulty 1/530 sec

  3. Rocking Calf Raise

    Difficulty 2/530 sec

  4. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  5. Dive Bomber Push-Up

    Difficulty 5/530 sec

  6. Plank Step-Out and Reach

    Difficulty 5/530 sec

  7. Reverse Tabletop Lift

    Difficulty 4/530 sec

  8. Seated Leg Lifts

    Difficulty 5/530 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  2. Torso Rotation

    Difficulty 1/530 sec

  3. Squat with Torso Rotation

    Difficulty 4/530 sec

  4. Standing Torso Twist

    Difficulty 1/530 sec

  5. Rocking Calf Raise

    Difficulty 2/530 sec

  6. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  7. Squat and Twist Jump

    Difficulty 4/530 sec

  8. Dive Bomber Push-Up

    Difficulty 5/530 sec

  9. Archer Push-Up

    Difficulty 5/530 sec

  10. Plank Step-Out and Reach

    Difficulty 5/530 sec

  11. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  12. Reverse Tabletop Lift

    Difficulty 4/530 sec

  13. Seated Leg Lifts

    Difficulty 5/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Side Crunch — Left

    Difficulty 3/530 sec

  16. Side Crunch — Right

    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