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For menEasyPhase 3

Day 20: Jump & Press

Day 20 of 30 in the Men’s Easy 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 20 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. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Squat and Twist Jump

    Difficulty 4/530 sec

  4. Marching High Knees

    Difficulty 2/530 sec

  5. Squat Jumps

    Difficulty 4/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Flutter Kicks

    Difficulty 3/530 sec

  8. Windshield Wipers

    Difficulty 3/530 sec

  9. Standing Quad Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Arm Circles

    Difficulty 1/530 sec

  4. Side Step and Reach

    Difficulty 1/530 sec

  5. Squat and Twist Jump

    Difficulty 4/530 sec

  6. Marching High Knees

    Difficulty 2/530 sec

  7. Lateral Shuffle Touch

    Difficulty 3/530 sec

  8. Rotational Lunges

    Difficulty 3/530 sec

  9. Squat to Walkout

    Difficulty 4/530 sec

  10. Squat Jumps

    Difficulty 4/530 sec

  11. Push-Up

    Difficulty 3/530 sec

  12. Plank Arm Walk

    Difficulty 4/530 sec

  13. Beginner Mountain Climbers

    Difficulty 2/530 sec

  14. Superman

    Difficulty 2/530 sec

  15. Flutter Kicks

    Difficulty 3/530 sec

  16. Windshield Wipers

    Difficulty 3/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Standing Quad Stretch

    Difficulty 1/530 sec

  20. Overhead Triceps 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