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For menEasyPhase 2

Day 14: Light Jacks

Day 14 of 30 in the Men’s Easy 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 14 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. Jumping Jack

    Difficulty 2/530 sec

  4. Cross Toe Touches

    Difficulty 1/530 sec

  5. Donkey Kick — Left

    Difficulty 2/530 sec

  6. Donkey Kick — Right

    Difficulty 2/530 sec

  7. Prone I-Lift

    Difficulty 2/530 sec

  8. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder 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. Side Step and Reach

    Difficulty 1/530 sec

  4. Standing Hip Rotation

    Difficulty 2/530 sec

  5. Rocking Calf Raise

    Difficulty 2/530 sec

  6. Jabs and Uppercuts

    Difficulty 2/530 sec

  7. Jumping Jack

    Difficulty 2/530 sec

  8. Shuffle Woodchop

    Difficulty 2/530 sec

  9. Cross Toe Touches

    Difficulty 1/530 sec

  10. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  11. Standing Oblique Twist

    Difficulty 2/530 sec

  12. Kneeling Lat Rock-Back

    Difficulty 1/530 sec

  13. Donkey Kick — Left

    Difficulty 2/530 sec

  14. Donkey Kick — Right

    Difficulty 2/530 sec

  15. Prone I-Lift

    Difficulty 2/530 sec

  16. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Overhead Triceps 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