For men
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Men’s Beginner Plan
For men / Beginner / Full body
Day 1
The complete short session from day 1 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 1.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Standing Torso Twist
- Technique for Wall Push-Ups
- Technique for Front Kick and Toe Touch
- Technique for Wide Air Squat
- Technique for Bicycle Crunch — Simple
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Neck Mobility
- Technique for Standing Quad Stretch
Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.
Keep your training going.
Explore a structured sequence over 30 training days.
For men
Easy
Keep moving with a manageable next step.
30 days Short & extendedView Men’s Easy Plan
For men
Intermediate
Bring more variety into your bodyweight training.
30 days Short & extendedView Men’s Intermediate Plan