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 7 – Loosen Up
The complete short session from day 7 of the men's beginner plan, including warm-up and cool-down.
From the men's beginner plan, day 7.
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Torso RotationExercise demonstration
Technique cues
- Stand with your feet apart and your hands on your hips.
- Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Torso Rotation
- Technique for Dynamic Side Bends
- Technique for A-Skip
- Technique for Ghost Rope
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Prone Y-Lift
- Technique for Superman
- Technique for Neck Mobility
- 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