Men’s Beginner Plan / Day 4 of 30
Day 4 – Twist & Hold
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Overhead Claps
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Butt Kicks with Chest Opener
- Technique for Plank Reach-Through
- Technique for Kneeling Forearm Plank
- Technique for Glute Bridge
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Wrist Warm-Up
- Technique for Dynamic Side Bends
- Technique for Overhead Claps
- Technique for Standing Hip Rotation
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Shuffle Woodchop
- Technique for Jabs and Uppercuts
- Technique for Butt Kicks with Chest Opener
- Technique for Plank Reach-Through
- Technique for Kneeling Forearm Plank
- Technique for Floor Triceps Dips
- Technique for Glute Bridge
- Technique for Dead Bug
- Technique for Prone I-Lift
- Technique for Bicycle Crunch — Simple
- Technique for Lumbar Rotation Stretch
- Technique for Standing Lower-Back 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.