Men’s Beginner Plan / Day 12 of 30
Day 12 – Stand Taller
Preview the movements in order, from warm-up to cool-down.
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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 Easy Run in Place
- Technique for Step-Back Burpee
- Technique for Curtsy Lunge
- Technique for Dead Bug
- Technique for Prone Back Extension Pull-Down
- Technique for Windshield Wipers
- Technique for Prone Y-Lift
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Shadow Boxing with Footwork
- Technique for Easy Run in Place
- Technique for Standing Side Bend
- Technique for Step-Back Burpee
- Technique for Woodchop
- Technique for Squat to Knee Crunch
- Technique for Curtsy Lunge
- Technique for Frog Deadlift
- Technique for Plank Reach-Through
- Technique for Explosive Sit-Up
- Technique for Dead Bug
- Technique for Prone Back Extension Pull-Down
- Technique for Windshield Wipers
- Technique for Prone Y-Lift
- Technique for Reverse Snow Angels
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Lower-Back Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.