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For menBeginnerPhase 4

Day 30: Test Day

Day 30 of 30 in the Men’s Beginner Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 30 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Elbow Rotation

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Wall Push-Ups

    Difficulty 1/530 sec

  4. Squat and Front Kick

    Difficulty 3/530 sec

  5. Push-Up

    Difficulty 3/530 sec

  6. Kneeling Forearm Plank

    Difficulty 1/530 sec

  7. Alternating Superman

    Difficulty 2/530 sec

  8. Windshield Wipers

    Difficulty 3/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Standing Chest Opener Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Elbow Rotation

    Difficulty 1/530 sec

  2. Overhead Claps

    Difficulty 1/530 sec

  3. Easy Run in Place

    Difficulty 2/530 sec

  4. Arm Circles

    Difficulty 1/530 sec

  5. Wall Push-Ups

    Difficulty 1/530 sec

  6. Split Squat — Left

    Difficulty 3/530 sec

  7. Split Squat — Right

    Difficulty 3/530 sec

  8. Cross Toe Touches

    Difficulty 1/530 sec

  9. Squat and Front Kick

    Difficulty 3/530 sec

  10. Shuffle Woodchop

    Difficulty 2/530 sec

  11. Push-Up

    Difficulty 3/530 sec

  12. Kneeling Forearm Plank

    Difficulty 1/530 sec

  13. Alternating Superman

    Difficulty 2/530 sec

  14. Windshield Wipers

    Difficulty 3/530 sec

  15. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  16. Flutter Kicks

    Difficulty 3/530 sec

  17. Cat-Cow

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  19. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  20. Standing Chest Opener Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice