Men’s Advanced Plan / Day 1 of 30
Day 1
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Torso Rotation
- Technique for Ghost Rope
- Technique for Squat to Knee Crunch
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank
- Technique for Reverse Shoulder Stretch
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Torso Rotation
- Technique for Elbow Rotation
- Technique for Standing Hip Rotation
- Technique for Curtsy Lunge
- Technique for Step-Back Burpee
- Technique for Reverse Lunge Toe Touch
- Technique for Ghost Rope
- Technique for Squat to Knee Crunch
- Technique for Woodchop
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Cat-Cow
- Technique for Reverse Shoulder Stretch
- Technique for Standing Quad Stretch
- Technique for Standing Lower-Back Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.