Men’s Easy Plan / Day 1 of 30
Day 1
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
- Technique for Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Ghost Rope
- Technique for Incline Push-Ups
- Technique for Wide Air Squat
- Technique for Bicycle Crunch — Simple
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Standing Hip Rotation
- Technique for Side Step and Reach
- Technique for Ghost Rope
- Technique for Incline Push-Ups
- Technique for A-Skip
- Technique for Jabs and Uppercuts
- Technique for Marching High Knees
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Wide Air Squat
- Technique for Jumping Jack
- Technique for Bicycle Crunch — Simple
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Superman
- Technique for Upper Trapezius Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body 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.