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For menIntermediatePhase 4

Day 25: Core Finale

Day 25 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 25 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 Side Bend

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Standing Knee Drive

    Difficulty 3/530 sec

  4. Woodchop

    Difficulty 2/530 sec

  5. Forearm Plank

    Difficulty 3/530 sec

  6. Seated Leg Lifts

    Difficulty 5/530 sec

  7. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  8. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  9. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  10. Standing Lower-Back Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Elbow Rotation

    Difficulty 1/530 sec

  5. Standing Knee Drive

    Difficulty 3/530 sec

  6. Woodchop

    Difficulty 2/530 sec

  7. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  8. Assisted Pistol Squat — Right

    Difficulty 5/530 sec

  9. Lateral Shuffle Touch

    Difficulty 3/530 sec

  10. Lateral Run to Jack

    Difficulty 3/530 sec

  11. Plank Arm Walk

    Difficulty 4/530 sec

  12. Beginner Mountain Climbers

    Difficulty 2/530 sec

  13. Forearm Plank

    Difficulty 3/530 sec

  14. Seated Leg Lifts

    Difficulty 5/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  18. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  19. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  20. Standing Lower-Back 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