Men’s Easy Plan / Day 8 of 30
Day 8 – Kick & Plank
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Elbow Rotation
- Technique for Squat and Front Kick
- Technique for Marching High Knees
- Technique for Forearm Plank
- Technique for Reverse Plank Hold
- Technique for Floor Triceps Dips
- Technique for Prone Back Extension Pull-Down
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Overhead Claps
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Squat and Front Kick
- Technique for Incline Push-Ups
- Technique for Reverse Lunge Toe Touch
- Technique for Marching High Knees
- Technique for Forearm Plank
- Technique for Reverse Plank Hold
- Technique for Floor Triceps Dips
- Technique for Reverse Tabletop Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Prone I-Lift
- Technique for Prone Back Extension Pull-Down
- Technique for Cobra Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.