Extended adds movements inside the same day
Short and Extended are two versions of an authored plan day. Short selects fewer movements from its warm-up, main work and cool-down. Extended includes additional movements in their intended places. The extra movements appear within the preparation, main work and finish.
Movement duration is a separate setting. You can select a 30-, 40- or 50-second work interval while keeping the same short sequence. Compare the content first, then the interval, so you know which change you are making.
The first-day counts in both tracks
The men’s Beginner day one has ten movements in Short and twenty in Extended. The women’s first day has ten and nineteen. Those counts come from the actual day lists, not from multiplying a marketing duration.
At 30 seconds per movement, the active-work totals below are straightforward. Actual session time adds preparation, recovery and any pauses. Spoken Guidance can also extend preparation to fit its explanation.
| First-day sequence | Movements | Active work at 30 seconds |
|---|---|---|
| Men, Short | 10 | 5:00 |
| Men, Extended | 20 | 10:00 |
| Women, Short | 10 | 5:00 |
| Women, Extended | 19 | 9:30 |
See the men’s additions
Wrist Warm-Up and Standing Hip Rotation are among the additional preparation movements. The main block adds movements such as Step-Back Burpee, Rocking Calf Raise, Dead Bug and Superman. Cat-Cow and Cross-Body Shoulder Stretch add finishing content.
The exact additions below appear in the extended first-day order. They sit inside the authored sequence. Preview them before selecting Extended, especially if a new floor support or transition is unfamiliar.
| Additional movement, in extended-list order |
|---|
| Wrist Warm-Up |
| Standing Hip Rotation |
| Shuffle Woodchop |
| Squat to Knee Crunch |
| Step-Back Burpee |
| Rocking Calf Raise |
| Beginner Mountain Climbers |
| Superman |
| Cat-Cow |
| Cross-Body Shoulder Stretch |
App demonstration. Open the movement guide for its complete instructions.
Choose length and difficulty independently
Compare an extended Beginner day and a short Advanced day as two distinct exercise selections. One changes the amount of content within a level; the other selects a different authored plan with different exercise demands. Choose between familiar extra work and a new variation by the task you can control.
If you are learning, try a repeatable short version before changing several factors. When you have room for more content, preview the additions and keep the work setting familiar. You can then judge the actual difference instead of guessing whether the longer timer or a new exercise caused the change.
Fit the choice to your real time window
Allow time to enter and leave floor positions, replay a demonstration and take extra recovery. The website’s duration helps compare sequences; your actual elapsed time includes preparation and pauses. Choose a version whose whole sequence you can prepare for.
The rest-interval guide provides an explicit base-time calculation. If the content itself has become too familiar and you want a different training demand, use the plan-level comparison. If you missed a session because of time, the resuming guide helps you continue without doubling the next workout.
Try it in the library
About the author
Arisa TanaphonCalisthenics and bodyweight training writer
Arisa writes about calisthenics for beginners, bodyweight strength and building a consistent home workout routine. Her guides explain exercise technique, progression and training plans through practical demonstrations. She also teaches Tai Chi.
