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For menIntermediatePhase 2

Day 14: Easy Steps

Day 14 of 30 in the Men’s Intermediate 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 14 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. Easy Run in Place

    Difficulty 2/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Rocking Calf Raise

    Difficulty 2/530 sec

  4. Split Squat — Left

    Difficulty 3/530 sec

  5. Split Squat — Right

    Difficulty 3/530 sec

  6. Beginner Mountain Climbers

    Difficulty 2/530 sec

  7. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  8. Crunch with Legs Raised

    Difficulty 3/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Easy Run in Place

    Difficulty 2/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Rocking Calf Raise

    Difficulty 2/530 sec

  6. High Knees with Punches

    Difficulty 3/530 sec

  7. Split Squat — Left

    Difficulty 3/530 sec

  8. Split Squat — Right

    Difficulty 3/530 sec

  9. Woodchop

    Difficulty 2/530 sec

  10. Rotational Lunges

    Difficulty 3/530 sec

  11. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  12. Beginner Mountain Climbers

    Difficulty 2/530 sec

  13. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  14. Superman

    Difficulty 2/530 sec

  15. Prone Y-Lift

    Difficulty 2/530 sec

  16. Crunch with Legs Raised

    Difficulty 3/530 sec

  17. Kneeling Adductor Stretch — Left

    Difficulty 1/530 sec

  18. Kneeling Adductor Stretch — Right

    Difficulty 1/530 sec

  19. Overhead Triceps Stretch

    Difficulty 1/530 sec

  20. Reverse 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