For men / Advanced
Men’s Advanced Plan
Explore more demanding movement sequences. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Training session
10 / 20 movements
Day 2Training session
10 / 20 movements
Day 3Curtsy & Cardio
10 / 20 movements
Day 4V-Sit & Plank
10 / 20 movements
Day 5Plank & Pull
10 / 20 movements
Day 6Burpee Circuit
10 / 20 movements
Day 7Easy Does It
10 / 20 movements
Day 8Taps & Lunges
10 / 20 movements
Day 9Double Archer
10 / 20 movements
Day 10Jump Squats
10 / 20 movements
Day 11Pike & V-Sit
10 / 20 movements
Day 12Split & Snow Angel
10 / 20 movements
Day 13Jumps & Climbers
10 / 20 movements
Day 14Move Freely
10 / 20 movements
Day 15Halfway Hand-Release
10 / 20 movements
Day 16Full Archer
10 / 20 movements
Day 17Pistols & Jacks
10 / 20 movements
Day 18Bridge & Chop
10 / 20 movements
Day 19Curtsy & Sweeps
10 / 20 movements
Day 20Split & Archer
10 / 20 movements
Day 21Recharge
10 / 20 movements
Day 22Frog Jump Circuit
10 / 20 movements
Day 23Archer Pair
10 / 20 movements
Day 24Power Legs
10 / 20 movements
Day 25Plank Finale
10 / 20 movements
Day 26Strong Back
10 / 20 movements
Day 27Dive Bomber Finish
10 / 20 movements
Day 28Cool Down
10 / 20 movements
Day 29Light Rehearsal
10 / 20 movements
Day 30Test Day
10 / 20 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.