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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (3)
Muscle
Impact
Alt arm / leg raises ( bird dog )Beginner10 reps
Alt chest expansionsBeginner10 reps- Alternating pole rotationBeginner30 seconds
- Alternating swipe aroundBeginner30 seconds
Archer lungesIntermediate10 reps
ArchersBeginner10 reps- Arm and neck stretchIntermediate30 seconds
Arm raisesBeginner10 reps- Arm raises (t/y/i)Intermediate10 reps
Arm scissorsBeginner10 reps
Arm twistsBeginner10 reps
Arms circlesBeginner30 seconds
Army crawlAdvanced30 seconds
Back rotations ( kneeling )Beginner10 reps
BackfistsBeginner10 reps- Backward arm circleBeginner30 seconds
- Bag trainingIntermediate10 reps
- Bear walk 2Intermediate30 seconds
Bicep extensionsBeginner10 reps- Bodyweight pike pressIntermediate10 reps
- Box handstand push-upAdvanced10 reps
- BoxingIntermediate10 reps
Bridge tapsIntermediate10 reps
Bus driversIntermediate10 reps- Butterfly reverseIntermediate10 reps
Chest expansionsBeginner10 reps
Clench / unclenchBeginner10 reps
Close grip push-upsAdvanced10 reps- Cool-down swimIntermediate10 reps
- Core stability 1 crosslateral limb raise 4Pt positionBeginner30 seconds
- Core stability 2 opposite shoulder tap 4Pt positionBeginner30 seconds
- Core stability 4 crosslateral limb raise push up positionAdvanced30 seconds
- Core stability 5 crosslateral limb raise into knee elbow tuck push up positionAdvanced30 seconds
- Core stability regression crosslateral limb raise push up positionAdvanced30 seconds
Cross chopsBeginner10 reps- Delt stretchIntermediate30 seconds
Diver push-upsAdvanced10 reps
Dragon push-upsAdvanced10 reps- Easy continuous swim (freestyle)Intermediate10 reps
Elbow clicksBeginner10 reps