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 2
The complete short session from day 2 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 2.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Arm Circles
- Technique for Wall Push-Ups
- Technique for Woodchop
- Technique for Lateral Run to Jack
- Technique for Floor Triceps Dips
- Technique for Heel-Touch Crunch
- Technique for Prone I-Lift
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
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