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For menEasyPhase 3

Day 23: Incline to Full

Day 23 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 23 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 Hip Rotation

    Difficulty 2/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Incline Push-Ups

    Difficulty 2/530 sec

  4. Running High Knees

    Difficulty 3/530 sec

  5. Standing Knee Drive

    Difficulty 3/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Explosive Sit-Up

    Difficulty 3/530 sec

  8. Reverse Snow Angels

    Difficulty 2/530 sec

  9. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Side Step and Reach

    Difficulty 1/530 sec

  4. Wrist Warm-Up

    Difficulty 1/530 sec

  5. Incline Push-Ups

    Difficulty 2/530 sec

  6. Running High Knees

    Difficulty 3/530 sec

  7. Step-Back Burpee

    Difficulty 2/530 sec

  8. Standing Knee Drive

    Difficulty 3/530 sec

  9. Front Kick and Toe Touch

    Difficulty 2/530 sec

  10. Fast Mountain Climbers

    Difficulty 4/530 sec

  11. Push-Up

    Difficulty 3/530 sec

  12. Reverse Plank Hold

    Difficulty 4/530 sec

  13. V-Sit and Punch

    Difficulty 4/530 sec

  14. Explosive Sit-Up

    Difficulty 3/530 sec

  15. Reverse Snow Angels

    Difficulty 2/530 sec

  16. Prone Y-Lift

    Difficulty 2/530 sec

  17. Downward Dog

    Difficulty 2/530 sec

  18. Upper Trapezius Stretch

    Difficulty 1/530 sec

  19. Cross-Body Shoulder 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