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For menIntermediatePhase 2

Day 15: Halfway Push-Up

Day 15 of 30 in the Men’s Intermediate 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 15 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. Standing Torso Twist

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Front Kick and Toe Touch

    Difficulty 2/530 sec

  4. Alternating Side Lunges

    Difficulty 3/530 sec

  5. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Forearm Plank

    Difficulty 3/530 sec

  8. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Standing Hip Rotation

    Difficulty 2/530 sec

  5. Front Kick and Toe Touch

    Difficulty 2/530 sec

  6. Alternating Side Lunges

    Difficulty 3/530 sec

  7. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  8. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  9. Standing Oblique Twist

    Difficulty 2/530 sec

  10. Shuffle Woodchop

    Difficulty 2/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Hand-Release Push-Up

    Difficulty 4/530 sec

  13. Push-Up

    Difficulty 3/530 sec

  14. Forearm Plank

    Difficulty 3/530 sec

  15. Lying Leg Raise

    Difficulty 3/530 sec

  16. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  17. Half-Kneeling Hip Flexor Stretch — Left

    Difficulty 1/530 sec

  18. Half-Kneeling Hip Flexor Stretch — Right

    Difficulty 1/530 sec

  19. Reverse Shoulder 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