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For menBeginnerPhase 2

Day 15: Halfway Check

Day 15 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 15 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. Standing Hip Rotation

    Difficulty 2/530 sec

  3. Wall Push-Ups

    Difficulty 1/530 sec

  4. Runner Knee Drive — Left

    Difficulty 3/530 sec

  5. Runner Knee Drive — Right

    Difficulty 3/530 sec

  6. Rocking Calf Raise

    Difficulty 2/530 sec

  7. Kneeling Forearm Plank

    Difficulty 1/530 sec

  8. Alternating Superman

    Difficulty 2/530 sec

  9. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  10. Standing Quad Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Arm Circles

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Wall Push-Ups

    Difficulty 1/530 sec

  6. Runner Knee Drive — Left

    Difficulty 3/530 sec

  7. Runner Knee Drive — Right

    Difficulty 3/530 sec

  8. Rocking Calf Raise

    Difficulty 2/530 sec

  9. Kneeling Forearm Plank

    Difficulty 1/530 sec

  10. Russian Twist

    Difficulty 3/530 sec

  11. Glute Bridge

    Difficulty 2/530 sec

  12. Dead Bug

    Difficulty 2/530 sec

  13. Prone Arm Sweeps

    Difficulty 2/530 sec

  14. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  15. Alternating Superman

    Difficulty 2/530 sec

  16. Windshield Wipers

    Difficulty 3/530 sec

  17. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  18. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  19. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  20. Standing Quad 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