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For menEasyPhase 2

Day 8: Kick & Plank

Day 8 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 8 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. Elbow Rotation

    Difficulty 1/530 sec

  3. Squat and Front Kick

    Difficulty 3/530 sec

  4. Marching High Knees

    Difficulty 2/530 sec

  5. Forearm Plank

    Difficulty 3/530 sec

  6. Reverse Plank Hold

    Difficulty 4/530 sec

  7. Floor Triceps Dips

    Difficulty 3/530 sec

  8. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Elbow Rotation

    Difficulty 1/530 sec

  5. Squat and Front Kick

    Difficulty 3/530 sec

  6. Incline Push-Ups

    Difficulty 2/530 sec

  7. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  8. Marching High Knees

    Difficulty 2/530 sec

  9. Forearm Plank

    Difficulty 3/530 sec

  10. Reverse Plank Hold

    Difficulty 4/530 sec

  11. Floor Triceps Dips

    Difficulty 3/530 sec

  12. Reverse Tabletop Lift

    Difficulty 4/530 sec

  13. Side Crunch — Left

    Difficulty 3/530 sec

  14. Side Crunch — Right

    Difficulty 3/530 sec

  15. Prone I-Lift

    Difficulty 2/530 sec

  16. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  19. Overhead Triceps Stretch

    Difficulty 1/530 sec

  20. Cross-Body Shoulder 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