Men’s Beginner Plan / Day 13 of 30
Day 13 – Get Your Breath Up
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Incline Push-Ups
- Technique for Running High Knees
- Technique for Reverse Lunge Toe Touch
- Technique for Kneeling Lat Rock-Back
- Technique for Prone I-Lift
- Technique for Crunch with Legs Raised
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Elbow Rotation
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Incline Push-Ups
- Technique for Running High Knees
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Rocking Calf Raise
- Technique for Butt Kicks with Chest Opener
- Technique for Kneeling Lat Rock-Back
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Prone I-Lift
- Technique for Crunch with Legs Raised
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.