Men’s Beginner Plan / Day 16 of 30
Day 16 – Two-Rung Day
Preview the movements in order, from warm-up to cool-down.
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Torso RotationExercise demonstration
Technique cues
- Stand with your feet apart and your hands on your hips.
- Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Torso Rotation
- Technique for Elbow Rotation
- Technique for Lateral Run to Jack
- Technique for Incline Push-Ups
- Technique for Marching High Knees
- Technique for Rotational Lunges
- Technique for Kneeling Push-Ups
- Technique for Plank Reach-Through
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Dynamic Side Bends
- Technique for Butt Kicks with Chest Opener
- Technique for Lateral Run to Jack
- Technique for Incline Push-Ups
- Technique for Shuffle Woodchop
- Technique for Marching High Knees
- Technique for Rotational Lunges
- Technique for Jabs and Uppercuts
- Technique for Kneeling Push-Ups
- Technique for Plank Reach-Through
- Technique for Floor Triceps Dips
- Technique for Explosive Sit-Up
- Technique for Reverse Snow Angels
- Technique for Upper Trapezius Stretch
- Technique for Cobra Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.