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For menBeginnerPhase 2

Day 13: Get Your Breath Up

Day 13 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 13 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. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Incline Push-Ups

    Difficulty 2/530 sec

  4. Running High Knees

    Difficulty 3/530 sec

  5. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  6. Kneeling Lat Rock-Back

    Difficulty 1/530 sec

  7. Prone I-Lift

    Difficulty 2/530 sec

  8. Crunch with Legs Raised

    Difficulty 3/530 sec

  9. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  10. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Incline Push-Ups

    Difficulty 2/530 sec

  6. Running High Knees

    Difficulty 3/530 sec

  7. Split Squat — Left

    Difficulty 3/530 sec

  8. Split Squat — Right

    Difficulty 3/530 sec

  9. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  10. Rocking Calf Raise

    Difficulty 2/530 sec

  11. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  12. Kneeling Lat Rock-Back

    Difficulty 1/530 sec

  13. Forearm Plank

    Difficulty 3/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Prone I-Lift

    Difficulty 2/530 sec

  16. Crunch with Legs Raised

    Difficulty 3/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  20. Standing Hamstring Stretch — Right

    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