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For menIntermediatePhase 2

Day 10: Squat Jumps

Day 10 of 30 in the Men’s Intermediate 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 10 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. Arm Circles

    Difficulty 1/530 sec

  3. Squat Jumps

    Difficulty 4/530 sec

  4. Shuffle Woodchop

    Difficulty 2/530 sec

  5. Rotational Lunges

    Difficulty 3/530 sec

  6. Fast Mountain Climbers

    Difficulty 4/530 sec

  7. Flutter Kicks

    Difficulty 3/530 sec

  8. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  9. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  10. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Side Step and Reach

    Difficulty 1/530 sec

  5. Squat Jumps

    Difficulty 4/530 sec

  6. Shuffle Woodchop

    Difficulty 2/530 sec

  7. Alternating Side Lunges

    Difficulty 3/530 sec

  8. Rotational Lunges

    Difficulty 3/530 sec

  9. Jabs and Uppercuts

    Difficulty 2/530 sec

  10. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  11. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  12. Fast Mountain Climbers

    Difficulty 4/530 sec

  13. Flutter Kicks

    Difficulty 3/530 sec

  14. Prone Arm Sweeps

    Difficulty 2/530 sec

  15. Superman

    Difficulty 2/530 sec

  16. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  17. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  18. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  19. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  20. Standing Hamstring 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