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For menExpertPhase 1

Day 1: Archer Baseline

Day 1 of 30 in the Men’s Expert 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 1 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. Overhead Claps

    Difficulty 1/530 sec

  2. Torso Rotation

    Difficulty 1/530 sec

  3. Curtsy Lunge

    Difficulty 3/530 sec

  4. Jabs and Uppercuts

    Difficulty 2/530 sec

  5. Plank Up-Down

    Difficulty 4/530 sec

  6. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  7. Side Plank — Left

    Difficulty 4/530 sec

  8. Side Plank — Right

    Difficulty 4/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Overhead Claps

    Difficulty 1/530 sec

  2. Torso Rotation

    Difficulty 1/530 sec

  3. Dynamic Side Bends

    Difficulty 1/530 sec

  4. Standing Side Bend

    Difficulty 1/530 sec

  5. Standing Knee Drive

    Difficulty 3/530 sec

  6. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  7. Curtsy Lunge

    Difficulty 3/530 sec

  8. Jabs and Uppercuts

    Difficulty 2/530 sec

  9. High Knees with Punches

    Difficulty 3/530 sec

  10. Plank Up-Down

    Difficulty 4/530 sec

  11. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  12. Side Plank — Left

    Difficulty 4/530 sec

  13. Side Plank — Right

    Difficulty 4/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Floor Triceps Dips

    Difficulty 3/530 sec

  16. Heel-Touch Crunch

    Difficulty 3/530 sec

  17. Overhead Triceps Stretch

    Difficulty 1/530 sec

  18. Neck Mobility

    Difficulty 1/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Standing Quad 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