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For menAdvancedPhase 1

Day 2

Day 2 of 30 in the Men’s Advanced 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 2 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. Side Step and Reach

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Squat to Walkout

    Difficulty 4/530 sec

  4. Frog Deadlift

    Difficulty 3/530 sec

  5. Hand-Release Push-Up

    Difficulty 4/530 sec

  6. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  7. Pike Walk-Out

    Difficulty 4/530 sec

  8. Fast Mountain Climbers

    Difficulty 4/530 sec

  9. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Side Step and Reach

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Standing Torso Twist

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Runner Knee Drive — Left

    Difficulty 3/530 sec

  6. Runner Knee Drive — Right

    Difficulty 3/530 sec

  7. Squat to Walkout

    Difficulty 4/530 sec

  8. Frog Deadlift

    Difficulty 3/530 sec

  9. Plank Up-Down

    Difficulty 4/530 sec

  10. Hand-Release Push-Up

    Difficulty 4/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Pike Walk-Out

    Difficulty 4/530 sec

  13. Plank Step-Out and Reach

    Difficulty 5/530 sec

  14. Fast Mountain Climbers

    Difficulty 4/530 sec

  15. Floor Triceps Dips

    Difficulty 3/530 sec

  16. V-Sit and Punch

    Difficulty 4/530 sec

  17. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  18. Overhead Triceps Stretch

    Difficulty 1/530 sec

  19. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

  20. Reverse Shoulder Stretch

    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