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 4 – Twist & Hold
The complete short session from day 4 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 4.
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Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Overhead Claps
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Butt Kicks with Chest Opener
- Technique for Plank Reach-Through
- Technique for Kneeling Forearm Plank
- Technique for Glute Bridge
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder 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