Men’s Beginner Plan / Day 8 of 30
Day 8 – Step It Up
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Wall Push-Ups
- Technique for Lateral Shuffle Touch
- Technique for Kneeling Forearm Plank
- Technique for Flutter Kicks
- Technique for Heel-Touch Crunch
- Technique for Prone Back Extension Pull-Down
- Technique for Standing Chest Opener Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Standing Hip Rotation
- Technique for Quiet Jack
- Technique for Wall Push-Ups
- Technique for Wide Air Squat
- Technique for Standing Knee Drive
- Technique for Curtsy Lunge
- Technique for Lateral Shuffle Touch
- Technique for Kneeling Forearm Plank
- Technique for Russian Twist
- Technique for Dead Bug
- Technique for Flutter Kicks
- Technique for Prone I-Lift
- Technique for Heel-Touch Crunch
- Technique for Prone Back Extension Pull-Down
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Standing Chest Opener 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.