Skip to content
For menExpertPhase 2

Day 14: Easy Lunges

Day 14 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 14 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. Standing Torso Twist

    Difficulty 1/530 sec

  3. Squat and Front Kick

    Difficulty 3/530 sec

  4. Lateral Shuffle Touch

    Difficulty 3/530 sec

  5. Rocking Calf Raise

    Difficulty 2/530 sec

  6. Russian Twist

    Difficulty 3/530 sec

  7. Lying Leg Raise

    Difficulty 3/530 sec

  8. Prone Arm Sweeps

    Difficulty 2/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Elbow Rotation

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Overhead Claps

    Difficulty 1/530 sec

  5. Squat and Front Kick

    Difficulty 3/530 sec

  6. Lateral Shuffle Touch

    Difficulty 3/530 sec

  7. Curtsy Lunge

    Difficulty 3/530 sec

  8. Running High Knees

    Difficulty 3/530 sec

  9. Rocking Calf Raise

    Difficulty 2/530 sec

  10. Russian Twist

    Difficulty 3/530 sec

  11. Lying Leg Raise

    Difficulty 3/530 sec

  12. Explosive Sit-Up

    Difficulty 3/530 sec

  13. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  14. Prone Arm Sweeps

    Difficulty 2/530 sec

  15. Side Crunch — Left

    Difficulty 3/530 sec

  16. Side Crunch — Right

    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. Overhead Triceps Stretch

    Difficulty 1/530 sec

  20. Reverse Shoulder 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