Military
CalisthenicsGet the app

For men / Easy

Men’s Easy Plan

Keep moving with a manageable next step. Preview every day and choose a short or extended sequence.

Preview day 1

Your 30-day overview

Day numbers show the sequence. Add rest days as needed.

Day 1

Training session

10 / 20 movements

Day 2

Training session

10 / 20 movements

Day 3

Squats & Burpees

10 / 20 movements

Day 4

Chop & Plank

10 / 20 movements

Day 5

Bird Dog & Sweeps

10 / 20 movements

Day 6

Incline Cardio

10 / 20 movements

Day 7

Easy Reset

10 / 20 movements

Day 8

Kick & Plank

10 / 20 movements

Day 9

Kneeling Press

10 / 20 movements

Day 10

Split & Bridge

10 / 20 movements

Day 11

Twist & Punch

10 / 20 movements

Day 12

Superman Day

10 / 20 movements

Day 13

Climbers & Press

10 / 20 movements

Day 14

Light Jacks

10 / 20 movements

Day 15

Halfway Incline

10 / 20 movements

Day 16

First Full Push-Up

10 / 20 movements

Day 17

Explosive Squats

10 / 20 movements

Day 18

Wipers & Bridge

10 / 20 movements

Day 19

Rock-Back & Superman

10 / 20 movements

Day 20

Jump & Press

10 / 20 movements

Day 21

Recharge

10 / 20 movements

Day 22

Bulgarian & Bridge

10 / 20 movements

Day 23

Incline to Full

10 / 20 movements

Day 24

Jump & Walkout

10 / 20 movements

Day 25

Chop & Bridge

10 / 20 movements

Day 26

Runner & Sweeps

10 / 20 movements

Day 27

Last Burpees

10 / 20 movements

Day 28

Soft Landing

10 / 20 movements

Day 29

Dress Rehearsal

10 / 20 movements

Day 30

Final Test

10 / 20 movements

Two ways to follow each day

Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.