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For menIntermediatePhase 1

Day 4: Brace & Drive

Day 4 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 4 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. Overhead Claps

    Difficulty 1/530 sec

  3. Standing Oblique Twist

    Difficulty 2/530 sec

  4. Standing Knee Drive

    Difficulty 3/530 sec

  5. Runner Knee Drive — Left

    Difficulty 3/530 sec

  6. Runner Knee Drive — Right

    Difficulty 3/530 sec

  7. Forearm Plank

    Difficulty 3/530 sec

  8. Reverse Tabletop Lift

    Difficulty 4/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Standing Quad Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Wrist Warm-Up

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Overhead Claps

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Standing Oblique Twist

    Difficulty 2/530 sec

  6. Standing Knee Drive

    Difficulty 3/530 sec

  7. Butt Kicks with Chest Opener

    Difficulty 2/530 sec

  8. Squat to Walkout

    Difficulty 4/530 sec

  9. Jumping Jack

    Difficulty 2/530 sec

  10. Runner Knee Drive — Left

    Difficulty 3/530 sec

  11. Runner Knee Drive — Right

    Difficulty 3/530 sec

  12. Fast Mountain Climbers

    Difficulty 4/530 sec

  13. Forearm Plank

    Difficulty 3/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Lying Leg Raise

    Difficulty 3/530 sec

  16. Explosive Sit-Up

    Difficulty 3/530 sec

  17. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  18. Cat-Cow

    Difficulty 1/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Standing Quad 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