Men’s Beginner Plan / Day 30 of 30
Day 30 – Test Day
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Overhead Claps
- Technique for Wall Push-Ups
- Technique for Squat and Front Kick
- Technique for Push-Up
- Technique for Kneeling Forearm Plank
- Technique for Alternating Superman
- Technique for Windshield Wipers
- Technique for Cat-Cow
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Overhead Claps
- Technique for Easy Run in Place
- Technique for Arm Circles
- Technique for Wall Push-Ups
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Cross Toe Touches
- Technique for Squat and Front Kick
- Technique for Shuffle Woodchop
- Technique for Push-Up
- Technique for Kneeling Forearm Plank
- Technique for Alternating Superman
- Technique for Windshield Wipers
- Technique for Prone Back Extension Pull-Down
- Technique for Flutter Kicks
- Technique for Cat-Cow
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.