Men’s Beginner Plan / Day 1 of 30
Day 1
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Standing Torso Twist
- Technique for Wall Push-Ups
- Technique for Front Kick and Toe Touch
- Technique for Wide Air Squat
- Technique for Bicycle Crunch — Simple
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Neck Mobility
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Standing Torso Twist
- Technique for Wrist Warm-Up
- Technique for Standing Hip Rotation
- Technique for Wall Push-Ups
- Technique for Shuffle Woodchop
- Technique for Squat to Knee Crunch
- Technique for Step-Back Burpee
- Technique for Front Kick and Toe Touch
- Technique for Rocking Calf Raise
- Technique for Wide Air Squat
- Technique for Bicycle Crunch — Simple
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Beginner Mountain Climbers
- Technique for Superman
- Technique for Cat-Cow
- Technique for Neck Mobility
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.