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For menIntermediatePhase 4

Day 30: Graduation Day

Day 30 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 30 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. Dynamic Side Bends

    Difficulty 1/530 sec

  3. Ghost Rope

    Difficulty 2/530 sec

  4. Curtsy Lunge

    Difficulty 3/530 sec

  5. Archer Push-Up

    Difficulty 5/530 sec

  6. Push-Up

    Difficulty 3/530 sec

  7. Forearm Plank

    Difficulty 3/530 sec

  8. Explosive Sit-Up

    Difficulty 3/530 sec

  9. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Dynamic Side Bends

    Difficulty 1/530 sec

  5. Squat and Front Kick

    Difficulty 3/530 sec

  6. Ghost Rope

    Difficulty 2/530 sec

  7. Lateral Run to Jack

    Difficulty 3/530 sec

  8. Burpee to Plank

    Difficulty 4/530 sec

  9. Standing Knee Drive

    Difficulty 3/530 sec

  10. Curtsy Lunge

    Difficulty 3/530 sec

  11. Archer Push-Up

    Difficulty 5/530 sec

  12. Push-Up

    Difficulty 3/530 sec

  13. Forearm Plank

    Difficulty 3/530 sec

  14. Explosive Sit-Up

    Difficulty 3/530 sec

  15. Glute Bridge

    Difficulty 2/530 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. Downward Dog to Knee Tuck

    Difficulty 4/530 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