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For menAdvancedPhase 4

Day 25: Plank Finale

Day 25 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 25 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. Standing Side Bend

    Difficulty 1/530 sec

  2. Squat with Torso Rotation

    Difficulty 4/530 sec

  3. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  4. Plank Step-Out and Reach

    Difficulty 5/530 sec

  5. Forearm Plank

    Difficulty 3/530 sec

  6. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  7. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  8. Windshield Wipers

    Difficulty 3/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Standing Lower-Back Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Squat with Torso Rotation

    Difficulty 4/530 sec

  3. Standing Torso Twist

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  7. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  8. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  9. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  10. Fast Mountain Climbers

    Difficulty 4/530 sec

  11. Plank Step-Out and Reach

    Difficulty 5/530 sec

  12. Forearm Plank

    Difficulty 3/530 sec

  13. Reverse Tabletop Lift

    Difficulty 4/530 sec

  14. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  15. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  16. Windshield Wipers

    Difficulty 3/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Overhead Triceps 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