Men’s Beginner Plan, Day 1

The workout, in order

1. 1
   

   Overhead Claps

   Difficulty 1/530 sec
2. 2
   

   Standing Torso Twist

   Difficulty 1/530 sec
3. 3
   

   Wall Push-Ups

   Difficulty 1/530 sec
4. 4
   

   Front Kick and Toe Touch

   Difficulty 2/530 sec
5. 5
   

   Wide Air Squat

   Difficulty 2/530 sec
6. 6
   

   Bicycle Crunch — Simple

   Difficulty 2/530 sec
7. 7
   

   Bird Dog

   Difficulty 2/530 sec
8. 8
   

   Kneeling Forearm Plank

   Difficulty 1/530 sec
9. 9
   

   Neck Mobility

   Difficulty 1/530 sec
10. 10
    

    Standing Quad Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.