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For menEasyPhase 3

Day 22: Bulgarian & Bridge

Day 22 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 22 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 Torso Twist

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  4. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  5. Plank Arm Walk

    Difficulty 4/530 sec

  6. Forearm Plank

    Difficulty 3/530 sec

  7. Glute Bridge

    Difficulty 2/530 sec

  8. Flutter Kicks

    Difficulty 3/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Torso Rotation

    Difficulty 1/530 sec

  4. Overhead Claps

    Difficulty 1/530 sec

  5. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  6. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  7. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  8. Squat and Front Kick

    Difficulty 3/530 sec

  9. Beginner Mountain Climbers

    Difficulty 2/530 sec

  10. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  11. Plank Arm Walk

    Difficulty 4/530 sec

  12. Forearm Plank

    Difficulty 3/530 sec

  13. Russian Twist

    Difficulty 3/530 sec

  14. Floor Triceps Dips

    Difficulty 3/530 sec

  15. Glute Bridge

    Difficulty 2/530 sec

  16. Flutter Kicks

    Difficulty 3/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Kneeling Adductor Stretch — Left

    Difficulty 1/530 sec

  19. Kneeling Adductor Stretch — Right

    Difficulty 1/530 sec

  20. Overhead Triceps 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