For menEasy
Men’s Easy Calisthenics Program
Keep moving with a manageable next step. Preview every day below and choose a short or an extended session.
- 30 training days
- 8–15 min a day
- Short & extended days
- For men
Your 30 days
Four phases, from warm-up to cool-down every day. Open a day to see its movements.
Phase 1 Days 1–7
- Day 1Training sessionShort 8 min, extended 15 min
- Day 2Training sessionShort 8 min, extended 15 min
- Day 3Squats & BurpeesShort 8 min, extended 15 min
- Day 4Chop & PlankShort 8 min, extended 15 min
- Day 5Bird Dog & SweepsShort 8 min, extended 15 min
- Day 6Incline CardioShort 8 min, extended 15 min
- Day 7Easy ResetShort 8 min, extended 15 min
Phase 2 Days 8–15
- Day 8Kick & PlankShort 8 min, extended 15 min
- Day 9Kneeling PressShort 8 min, extended 15 min
- Day 10Split & BridgeShort 8 min, extended 15 min
- Day 11Twist & PunchShort 8 min, extended 15 min
- Day 12Superman DayShort 8 min, extended 15 min
- Day 13Climbers & PressShort 8 min, extended 15 min
- Day 14Light JacksShort 8 min, extended 15 min
- Day 15Halfway InclineShort 8 min, extended 15 min
Phase 3 Days 16–23
- Day 16First Full Push-UpShort 8 min, extended 15 min
- Day 17Explosive SquatsShort 8 min, extended 15 min
- Day 18Wipers & BridgeShort 8 min, extended 15 min
- Day 19Rock-Back & SupermanShort 8 min, extended 15 min
- Day 20Jump & PressShort 8 min, extended 15 min
- Day 21RechargeShort 8 min, extended 15 min
- Day 22Bulgarian & BridgeShort 8 min, extended 15 min
- Day 23Incline to FullShort 8 min, extended 15 min
Phase 4 Days 24–30
- Day 24Jump & WalkoutShort 8 min, extended 15 min
- Day 25Chop & BridgeShort 8 min, extended 15 min
- Day 26Runner & SweepsShort 8 min, extended 15 min
- Day 27Last BurpeesShort 8 min, extended 15 min
- Day 28Soft LandingShort 8 min, extended 15 min
- Day 29Dress RehearsalShort 8 min, extended 15 min
- Day 30Final TestShort 8 min, extended 15 min
Follow this plan in the app
The app keeps your place in the plan, plays each day as a follow-along video and shows the workouts you have done.
Other men’s levels
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day