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 6 – Wall & Climbers
The complete short session from day 6 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 6.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Wall Push-Ups
- Technique for Reverse Lunge Toe Touch
- Technique for Squat to Knee Crunch
- Technique for Rocking Calf Raise
- Technique for Beginner Mountain Climbers
- Technique for Prone Back Extension Pull-Down
- Technique for Standing Quad Stretch
- Technique for Downward Dog
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