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For menExpertPhase 1

Day 4: Side Plank Day

Day 4 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 4 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. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Woodchop

    Difficulty 2/530 sec

  4. Standing Oblique Twist

    Difficulty 2/530 sec

  5. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  6. Side Plank — Left

    Difficulty 4/530 sec

  7. Side Plank — Right

    Difficulty 4/530 sec

  8. Crunch with Legs Raised

    Difficulty 3/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Standing Lower-Back Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Torso Rotation

    Difficulty 1/530 sec

  4. Elbow Rotation

    Difficulty 1/530 sec

  5. Jumping Jack

    Difficulty 2/530 sec

  6. Woodchop

    Difficulty 2/530 sec

  7. Standing Oblique Twist

    Difficulty 2/530 sec

  8. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  9. Burpee to Plank

    Difficulty 4/530 sec

  10. High Knees with Punches

    Difficulty 3/530 sec

  11. Fast Mountain Climbers

    Difficulty 4/530 sec

  12. Pike Walk-Out

    Difficulty 4/530 sec

  13. Side Plank — Left

    Difficulty 4/530 sec

  14. Side Plank — Right

    Difficulty 4/530 sec

  15. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  16. Crunch with Legs Raised

    Difficulty 3/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Standing Chest Opener 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