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 5 – Undo the Desk
The complete short session from day 5 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 5.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Lateral Shuffle Touch
- Technique for Lateral Run to Jack
- Technique for Bird Dog
- Technique for Kneeling Lat Rock-Back
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Lower-Back 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