Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (2)
Impact
- Lateral-to-front raisesIntermediate10 reps
- Lawnmower rowIntermediate10 reps
- Laying lateral raiseBeginner10 reps
- Lento avanti sedutoIntermediate10 reps
- Lying dumbbell row SS seated shrugBeginner10 reps
- Lying rotator cuff exerciseIntermediate10 reps
- Lying triceps kickbackIntermediate10 reps
- One-arm dumbbell rowAdvanced10 reps
One-arm dumbbell tricep extensionAdvanced10 reps- One-arm heavy rowAdvanced10 reps
Pinwheel curl (dumbbell)Intermediate10 reps- Plank IYTWIntermediate30 seconds
- Preacher curl - externally rotatedIntermediate10 reps
- Preacher curl - internally rotatedIntermediate10 reps
- Preacher curl isometricIntermediate30 seconds
- PulloverIntermediate10 reps
- Pushup to renegade rowIntermediate10 reps
Rear delt raisesIntermediate10 reps
Renegade rowIntermediate10 reps- Roman chair RDLSIntermediate10 reps
Russian twistIntermediate10 reps- Seated dumbbell side lateralBeginner10 reps
- Seated lateral raiseBeginner10 reps
Seated rear delt riseBeginner10 reps- Shoulder dumbbell pendular exerciseIntermediate10 reps
Shoulder press, dumbbellsIntermediate10 reps
Shoulder raise (dumbbell)Intermediate10 reps- Shoulder raise side and front DBIntermediate10 reps
Side bendsBeginner10 reps- Side bends on machineIntermediate10 reps
- Side dumbbell trunk flexionIntermediate10 reps
Single-arm dumbbell shoulder pressAdvanced10 reps- Single arm overhead squatAdvanced10 reps
- Single-arm preacher curlAdvanced10 reps
Single-leg deadlift with dumbbellIntermediate10 reps
Single leg romanian deadlift (dumbbell)Intermediate10 reps
Single leg standing calf raise (dumbbell)Intermediate10 reps- Stability ball goblet wall squatBeginner10 reps
- Standing bicep curlIntermediate10 reps
- Suitcase carryIntermediate10 reps