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For menExpertPhase 3

Day 18: Twist & Tuck

Day 18 of 30 in the Men’s Expert 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 Hip Rotation

    Difficulty 2/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Standing Oblique Twist

    Difficulty 2/530 sec

  4. Standing Knee Drive

    Difficulty 3/530 sec

  5. Plank Step-Out and Reach

    Difficulty 5/530 sec

  6. Russian Twist

    Difficulty 3/530 sec

  7. Seated Leg Lifts

    Difficulty 5/530 sec

  8. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

20 movements, about 15 min with rests.

  1. Standing Hip Rotation

    Difficulty 2/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Standing Side Bend

    Difficulty 1/530 sec

  4. Overhead Claps

    Difficulty 1/530 sec

  5. Curtsy Lunge

    Difficulty 3/530 sec

  6. Standing Oblique Twist

    Difficulty 2/530 sec

  7. Standing Knee Drive

    Difficulty 3/530 sec

  8. Squat to Knee Crunch

    Difficulty 2/530 sec

  9. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  10. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  11. Plank Step-Out and Reach

    Difficulty 5/530 sec

  12. Pike Walk-Out

    Difficulty 4/530 sec

  13. Russian Twist

    Difficulty 3/530 sec

  14. Floor Triceps Dips

    Difficulty 3/530 sec

  15. Seated Leg Lifts

    Difficulty 5/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  19. Downward Dog

    Difficulty 2/530 sec

  20. Lumbar Rotation 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