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For menEasyPhase 3

Day 18: Wipers & Bridge

Day 18 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 18 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. Standing Side Bend

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Standing Oblique Twist

    Difficulty 2/530 sec

  4. Forearm Plank

    Difficulty 3/530 sec

  5. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  6. Windshield Wipers

    Difficulty 3/530 sec

  7. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  8. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Cross Toe Touches

    Difficulty 1/530 sec

  6. Squat and Front Kick

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. Standing Oblique Twist

    Difficulty 2/530 sec

  9. Pike Walk-Out

    Difficulty 4/530 sec

  10. Forearm Plank

    Difficulty 3/530 sec

  11. V-Sit and Punch

    Difficulty 4/530 sec

  12. Reverse Tabletop Lift

    Difficulty 4/530 sec

  13. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  14. Windshield Wipers

    Difficulty 3/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  19. Standing Lower-Back 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