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For menBeginnerFull body

Men’s Beginner Plan, Day 3 – Squat School

The complete short session from day 3 of the men's beginner plan, including warm-up and cool-down.

  • 8 min
  • 10 movements
  • Difficulty 1–3/5
WorksLegsArmsCoreBack

Day 3 of the Men’s Beginner Plan

The workout, in order

  1. Easy Run in Place

    Difficulty 2/530 sec

  2. Torso Rotation

    Difficulty 1/530 sec

  3. Wide Air Squat

    Difficulty 2/530 sec

  4. A-Skip

    Difficulty 1/530 sec

  5. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  6. Jumping Jack

    Difficulty 2/530 sec

  7. Lying Leg Raise

    Difficulty 3/530 sec

  8. Superman

    Difficulty 2/530 sec

  9. Rocking Pigeon Stretch — Left

    Difficulty 2/530 sec

  10. Rocking Pigeon Stretch — Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five men’s plans, 30 days each.

Compare plans
For menBeginner

Men’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–15 min a day
For menEasy

Men’s Easy Plan

Keep moving with a manageable next step.

30 days8–15 min a day