Men’s Beginner Plan / Day 25 of 30
Day 25 – Solid Core
Preview the movements in order, from warm-up to cool-down.
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Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Standing Knee Drive
- Technique for Standing Oblique Twist
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Lying Leg Raise
- Technique for Windshield Wipers
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Torso Rotation
- Technique for Standing Hip Rotation
- Technique for Standing Knee Drive
- Technique for Woodchop
- Technique for Curtsy Lunge
- Technique for Alternating Side Lunges
- Technique for Standing Oblique Twist
- Technique for Front Kick and Toe Touch
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Explosive Sit-Up
- Technique for Lying Leg Raise
- Technique for Windshield Wipers
- Technique for Crunch with Legs Raised
- Technique for Upper Trapezius Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.