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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

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127 exercises

• CCardio long jumpCalvesNo equipmentIntermediate30 seconds
• CCardio long jump shuffle backCalvesNo equipmentIntermediate30 seconds
• CCardio quick feetCalvesNo equipmentBeginner30 seconds
• CCardio seal jacksCalvesNo equipmentBeginner30 seconds
• CCardio shuttle sprintCalvesNo equipmentBeginner30 seconds
• CCardio single leg forward hopCalvesNo equipmentBeginner30 seconds
• CCardio single leg lateral hopCalvesNo equipmentBeginner30 seconds
• CCardio skater to single leg burpeeCalvesNo equipmentAdvanced30 seconds
• CCardio sprint in placeCalvesNo equipmentBeginner30 seconds
• CCardio three step heismansCalvesNo equipmentBeginner30 seconds
• Deep squat holdGlutesNo equipmentIntermediate30 seconds
• Double leg calf raiseCalvesNo equipmentIntermediate10 reps
• Double lunge and squatQuadsNo equipmentIntermediate10 reps
• Double unders with jump ropeAbsNo equipmentIntermediate30 seconds
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Front leg raises ( standing )QuadsNo equipmentBeginner10 reps
• GGastrocnemius stretch push up positionCalvesNo equipmentBeginner30 seconds
• Half jacksQuadsNo equipmentIntermediate10 reps
• High knee jumpsHamstringsNo equipmentBeginner10 reps
• High kneesHip flexorsNo equipmentIntermediate30 seconds
• Hip flexor stretch with repetitionsCalvesNo equipmentIntermediate30 seconds
• Hop heel clicksCalvesNo equipmentAdvanced30 seconds
• Hop heel clicks ( floor )ShouldersNo equipmentAdvanced30 seconds
• Hops on the spotCalvesNo equipmentBeginner30 seconds
• Hops: side-to-sideCalvesNo equipmentBeginner30 seconds
• Hops: side-to-side feet togetherCalvesNo equipmentBeginner30 seconds
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Jump ropeCalvesNo equipmentBeginner30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• Jumping tsShouldersNo equipmentIntermediate30 seconds
• Lateral push offCalvesNo equipmentIntermediate10 reps
• Leg pressHamstringsNo equipmentIntermediate10 reps
• LLeg press toe pressCalvesNo equipmentIntermediate10 reps
• MMarch or jog in placeHamstringsNo equipmentIntermediate30 seconds
• March stepsHip flexorsNo equipmentBeginner30 seconds
• Pacer stepsQuadsNo equipmentIntermediate10 reps
• RRecumbent bikeHamstringsNo equipmentIntermediate10 reps

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