Skip to content
For menIntermediatePhase 2

Day 13: Frog Jump Day

Day 13 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 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. Overhead Claps

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  4. Frog Deadlift Jump

    Difficulty 4/530 sec

  5. Jabs and Uppercuts

    Difficulty 2/530 sec

  6. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  7. Hand-Release Push-Up

    Difficulty 4/530 sec

  8. Russian Twist

    Difficulty 3/530 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. Overhead Claps

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Squat with Torso Rotation

    Difficulty 4/530 sec

  4. Arm Circles

    Difficulty 1/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  7. Frog Deadlift Jump

    Difficulty 4/530 sec

  8. Front Kick and Toe Touch

    Difficulty 2/530 sec

  9. Jabs and Uppercuts

    Difficulty 2/530 sec

  10. Explosive Squat Jump

    Difficulty 4/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Hand-Release Push-Up

    Difficulty 4/530 sec

  13. Plank Step-Out and Reach

    Difficulty 5/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Glute Bridge

    Difficulty 2/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Downward Dog

    Difficulty 2/530 sec

  18. Lumbar Rotation Stretch

    Difficulty 1/530 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