Men’s Beginner Plan / Day 7 of 30
Day 7 – Loosen Up
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
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Wrist Warm-Up
- Technique for Overhead Claps
- Technique for A-Skip
- Technique for Standing Oblique Twist
- Technique for Jabs and Uppercuts
- Technique for Ghost Rope
- Technique for Jumping Jack
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Kneeling Lat Rock-Back
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Superman
- Technique for Glute Bridge
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Neck Mobility
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.