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For menExpertPhase 3

Day 19: Kick & Pull

Day 19 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 19 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. Arm Circles

    Difficulty 1/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Burpee to Plank

    Difficulty 4/530 sec

  4. Squat and Front Kick

    Difficulty 3/530 sec

  5. Bird Dog

    Difficulty 2/530 sec

  6. Reverse Plank March

    Difficulty 5/530 sec

  7. Prone I-Lift

    Difficulty 2/530 sec

  8. Reverse Snow Angels

    Difficulty 2/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Arm Circles

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Quiet Jack

    Difficulty 1/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Lateral Run to Jack

    Difficulty 3/530 sec

  7. Running High Knees

    Difficulty 3/530 sec

  8. Squat and Front Kick

    Difficulty 3/530 sec

  9. Beginner Mountain Climbers

    Difficulty 2/530 sec

  10. Plank Up-Down

    Difficulty 4/530 sec

  11. Bird Dog

    Difficulty 2/530 sec

  12. Reverse Plank March

    Difficulty 5/530 sec

  13. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  14. Superman

    Difficulty 2/530 sec

  15. Prone I-Lift

    Difficulty 2/530 sec

  16. Reverse Snow Angels

    Difficulty 2/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Cobra Stretch

    Difficulty 1/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Cross-Body 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