For men
Beginner
Learn the movements and build a starting routine.
30 days Short & extendedView Men’s Beginner Plan
For men / Beginner / Back
Posture Reset
Gentle spine mobility and back raises to undo hours of sitting.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Standing Torso Twist
- Technique for Cross Toe Touches
- Technique for Kneeling Lat Rock-Back
- Technique for Bird Dog
- Technique for Superman
- Technique for Reverse Snow Angels
- Technique for Glute Bridge
- Technique for Lumbar Rotation Stretch
- Technique for Cat-Cow
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