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For menAdvancedPhase 4

Day 30: Test Day

Day 30 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 30 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. Arm Circles

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Front Kick and Toe Touch

    Difficulty 2/530 sec

  4. Scissor Jumps

    Difficulty 3/530 sec

  5. Rotational Lunges

    Difficulty 3/530 sec

  6. Dive Bomber Push-Up

    Difficulty 5/530 sec

  7. Hand-Release Push-Up

    Difficulty 4/530 sec

  8. Forearm Plank

    Difficulty 3/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Standing Chest Opener Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Arm Circles

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Easy Run in Place

    Difficulty 2/530 sec

  4. Standing Hip Rotation

    Difficulty 2/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Front Kick and Toe Touch

    Difficulty 2/530 sec

  7. Rocking Calf Raise

    Difficulty 2/530 sec

  8. Scissor Jumps

    Difficulty 3/530 sec

  9. Rotational Lunges

    Difficulty 3/530 sec

  10. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  11. Dive Bomber Push-Up

    Difficulty 5/530 sec

  12. Hand-Release Push-Up

    Difficulty 4/530 sec

  13. Plank Up-Down

    Difficulty 4/530 sec

  14. Forearm Plank

    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. Cat-Cow

    Difficulty 1/530 sec

  18. Kneeling Adductor Stretch — Left

    Difficulty 1/530 sec

  19. Kneeling Adductor Stretch — Right

    Difficulty 1/530 sec

  20. Standing Chest Opener 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