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For menBeginnerPhase 2

Day 11: Brace Yourself

Day 11 of 30 in the Men’s Beginner 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 11 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 Hip Rotation

    Difficulty 2/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  4. Standing Knee Drive

    Difficulty 3/530 sec

  5. Wide Air Squat

    Difficulty 2/530 sec

  6. Bird Dog

    Difficulty 2/530 sec

  7. Kneeling Forearm Plank

    Difficulty 1/530 sec

  8. Lying Leg Raise

    Difficulty 3/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Quiet Jack

    Difficulty 1/530 sec

  5. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  6. Running High Knees

    Difficulty 3/530 sec

  7. Standing Knee Drive

    Difficulty 3/530 sec

  8. High Knees with Punches

    Difficulty 3/530 sec

  9. Rocking Calf Raise

    Difficulty 2/530 sec

  10. Wide Air Squat

    Difficulty 2/530 sec

  11. Shuffle Woodchop

    Difficulty 2/530 sec

  12. Bird Dog

    Difficulty 2/530 sec

  13. Kneeling Forearm Plank

    Difficulty 1/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Glute Bridge

    Difficulty 2/530 sec

  16. Lying Leg Raise

    Difficulty 3/530 sec

  17. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  18. Cat-Cow

    Difficulty 1/530 sec

  19. Standing Lower-Back 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