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For menExpertPhase 3

Day 22: Burpee Jumps

Day 22 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 22 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. Quiet Jack

    Difficulty 1/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Burpee Push-Up

    Difficulty 5/530 sec

  4. Squat and Twist Jump

    Difficulty 4/530 sec

  5. Squat Jumps

    Difficulty 4/530 sec

  6. Forearm Plank

    Difficulty 3/530 sec

  7. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  8. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Cat-Cow

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Quiet Jack

    Difficulty 1/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Burpee Push-Up

    Difficulty 5/530 sec

  6. Squat and Twist Jump

    Difficulty 4/530 sec

  7. Frog Deadlift Jump

    Difficulty 4/530 sec

  8. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  9. Squat Jumps

    Difficulty 4/530 sec

  10. Plank Arm Walk

    Difficulty 4/530 sec

  11. Forearm Plank

    Difficulty 3/530 sec

  12. Reverse Plank Hold

    Difficulty 4/530 sec

  13. Flutter Kicks

    Difficulty 3/530 sec

  14. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  15. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Overhead Triceps Stretch

    Difficulty 1/530 sec

  18. Cat-Cow

    Difficulty 1/530 sec

  19. Kneeling Adductor Stretch — Left

    Difficulty 1/530 sec

  20. Kneeling Adductor Stretch — Right

    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