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For menEasyPhase 4

Day 24: Jump & Walkout

Day 24 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 24 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. Torso Rotation

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Explosive Squat Jump

    Difficulty 4/530 sec

  4. Squat to Walkout

    Difficulty 4/530 sec

  5. Rotational Lunges

    Difficulty 3/530 sec

  6. Plank Arm Walk

    Difficulty 4/530 sec

  7. Plank Shoulder Tap

    Difficulty 4/530 sec

  8. Reverse Tabletop Lift

    Difficulty 4/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Standing Side Bend

    Difficulty 1/530 sec

  5. Squat and Front Kick

    Difficulty 3/530 sec

  6. Explosive Squat Jump

    Difficulty 4/530 sec

  7. Squat to Walkout

    Difficulty 4/530 sec

  8. Rotational Lunges

    Difficulty 3/530 sec

  9. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  10. Plank Arm Walk

    Difficulty 4/530 sec

  11. Plank Shoulder Tap

    Difficulty 4/530 sec

  12. Plank Up-Down

    Difficulty 4/530 sec

  13. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Side Crunch — Left

    Difficulty 3/530 sec

  16. Side Crunch — Right

    Difficulty 3/530 sec

  17. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  18. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

  19. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  20. Standing Quad 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