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For menIntermediatePhase 3

Day 22: Split & Press

Day 22 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 22 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. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Split Squat — Left

    Difficulty 3/530 sec

  4. Split Squat — Right

    Difficulty 3/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Hand-Release Push-Up

    Difficulty 4/530 sec

  7. Seated Knee-Tuck Crunch

    Difficulty 5/530 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. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Elbow Rotation

    Difficulty 1/530 sec

  3. Squat with Torso Rotation

    Difficulty 4/530 sec

  4. Arm Circles

    Difficulty 1/530 sec

  5. Split Squat — Left

    Difficulty 3/530 sec

  6. Split Squat — Right

    Difficulty 3/530 sec

  7. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  8. Burpee to Plank

    Difficulty 4/530 sec

  9. Curtsy Lunge

    Difficulty 3/530 sec

  10. Hand-Release Push-Up

    Difficulty 4/530 sec

  11. Side Plank — Left

    Difficulty 4/530 sec

  12. Side Plank — Right

    Difficulty 4/530 sec

  13. Donkey Kick — Left

    Difficulty 2/530 sec

  14. Donkey Kick — Right

    Difficulty 2/530 sec

  15. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  16. Bicycle Crunch — Simple

    Difficulty 2/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Standing Chest Opener Stretch

    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