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For menBeginnerFull body

Men’s Beginner Plan, Day 4 – Twist & Hold

The complete short session from day 4 of the men's beginner plan, including warm-up and cool-down.

  • 8 min
  • 10 movements
  • Difficulty 1–2/5
WorksCoreBackArmsLegs

Day 4 of the Men’s Beginner Plan

The workout, in order

  1. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Standing Oblique Twist

    Difficulty 2/530 sec

  4. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  5. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  6. Plank Reach-Through

    Difficulty 2/530 sec

  7. Kneeling Forearm Plank

    Difficulty 1/530 sec

  8. Glute Bridge

    Difficulty 2/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder 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.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day