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For menEasyPhase 2

Day 15: Halfway Incline

Day 15 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 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. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Incline Push-Ups

    Difficulty 2/530 sec

  4. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  5. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  6. Plank Shoulder Tap

    Difficulty 4/530 sec

  7. Kneeling Forearm Plank

    Difficulty 1/530 sec

  8. Glute Bridge

    Difficulty 2/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Standing Quad Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Standing Side Bend

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Incline Push-Ups

    Difficulty 2/530 sec

  6. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  7. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  8. Runner Knee Drive — Left

    Difficulty 3/530 sec

  9. Runner Knee Drive — Right

    Difficulty 3/530 sec

  10. Lateral Shuffle Touch

    Difficulty 3/530 sec

  11. Plank Shoulder Tap

    Difficulty 4/530 sec

  12. Kneeling Push-Ups

    Difficulty 2/530 sec

  13. Kneeling Forearm Plank

    Difficulty 1/530 sec

  14. Russian Twist

    Difficulty 3/530 sec

  15. Flutter Kicks

    Difficulty 3/530 sec

  16. Glute Bridge

    Difficulty 2/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  19. Standing Quad Stretch

    Difficulty 1/530 sec

  20. Neck Mobility

    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