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For menIntermediatePhase 3

Day 17: Walkout & Jumps

Day 17 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 17 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. Easy Run in Place

    Difficulty 2/530 sec

  3. Squat to Walkout

    Difficulty 4/530 sec

  4. Squat Jumps

    Difficulty 4/530 sec

  5. V-Sit and Punch

    Difficulty 4/530 sec

  6. Reverse Tabletop Lift

    Difficulty 4/530 sec

  7. Side Crunch — Left

    Difficulty 3/530 sec

  8. Side Crunch — Right

    Difficulty 3/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Quiet Jack

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Overhead Claps

    Difficulty 1/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  7. Rotational Lunges

    Difficulty 3/530 sec

  8. Squat Jumps

    Difficulty 4/530 sec

  9. V-Sit and Punch

    Difficulty 4/530 sec

  10. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  11. Reverse Plank March

    Difficulty 5/530 sec

  12. Reverse Tabletop Lift

    Difficulty 4/530 sec

  13. Side Crunch — Left

    Difficulty 3/530 sec

  14. Side Crunch — Right

    Difficulty 3/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  18. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  19. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  20. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice