Men’s Beginner Plan / Day 22 of 30
Day 22 – Everything Together
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 Standing Side Bend
- Technique for Reverse Lunge Toe Touch
- Technique for Squat and Front Kick
- Technique for Butt Kicks with Chest Opener
- Technique for Forearm Plank
- Technique for Floor Triceps Dips
- Technique for Windshield Wipers
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Torso Rotation
- Technique for Standing Side Bend
- Technique for Standing Hip Rotation
- Technique for Frog Deadlift
- Technique for Reverse Lunge Toe Touch
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Squat and Front Kick
- Technique for Lateral Shuffle Touch
- Technique for Step-Back Burpee
- Technique for Butt Kicks with Chest Opener
- Technique for Forearm Plank
- Technique for Floor Triceps Dips
- Technique for Crunch with Legs Raised
- Technique for Windshield Wipers
- Technique for Superman
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.