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For menBeginnerFull body

Men’s Beginner Plan, Day 7 – Loosen Up

The complete short session from day 7 of the men's beginner plan, including warm-up and cool-down.

  • 8 min
  • 10 movements
  • Difficulty 1–2/5
WorksCoreBackLegsArms

Day 7 of the Men’s Beginner Plan

The workout, in order

  1. Torso Rotation

    Difficulty 1/530 sec

  2. Dynamic Side Bends

    Difficulty 1/530 sec

  3. A-Skip

    Difficulty 1/530 sec

  4. Ghost Rope

    Difficulty 2/530 sec

  5. Donkey Kick — Left

    Difficulty 2/530 sec

  6. Donkey Kick — Right

    Difficulty 2/530 sec

  7. Prone Y-Lift

    Difficulty 2/530 sec

  8. Superman

    Difficulty 2/530 sec

  9. Neck Mobility

    Difficulty 1/530 sec

  10. Reverse Shoulder 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