Men’s Beginner Plan / Day 15 of 30
Day 15 – Halfway Check
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 Standing Hip Rotation
- Technique for Wall Push-Ups
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Rocking Calf Raise
- Technique for Kneeling Forearm Plank
- Technique for Alternating Superman
- Technique for Standing Chest Opener Stretch
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Easy Run in Place
- Technique for Standing Hip Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Wall Push-Ups
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Rocking Calf Raise
- Technique for Kneeling Forearm Plank
- Technique for Russian Twist
- Technique for Glute Bridge
- Technique for Dead Bug
- Technique for Prone Arm Sweeps
- Technique for Bicycle Crunch — Simple
- Technique for Alternating Superman
- Technique for Windshield Wipers
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Standing Chest Opener Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.