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For menBeginnerFull body

Men’s Beginner Plan, Day 5 – Undo the Desk

The complete short session from day 5 of the men's beginner plan, including warm-up and cool-down.

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

Day 5 of the Men’s Beginner Plan

The workout, in order

  1. Standing Torso Twist

    Difficulty 1/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Lateral Shuffle Touch

    Difficulty 3/530 sec

  4. Lateral Run to Jack

    Difficulty 3/530 sec

  5. Bird Dog

    Difficulty 2/530 sec

  6. Kneeling Lat Rock-Back

    Difficulty 1/530 sec

  7. Prone Y-Lift

    Difficulty 2/530 sec

  8. Lying Pull-Backs

    Difficulty 2/530 sec

  9. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

  10. Standing Lower-Back Stretch

    Difficulty 1/530 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