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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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50 exercises

• Abdominal plank with displacement to pikeAbsNo equipmentIntermediate30 seconds
• Army crawlShouldersNo equipmentAdvanced30 seconds
• Aztec push-upsTricepsNo equipmentIntermediate10 reps
• Barbell assisted shoulder flexion stretchAbsNo equipmentBeginner30 seconds
• BouncesCalvesNo equipmentBeginner10 reps
• Broad stridesQuadsNo equipmentIntermediate10 reps
• Cobra stretchAbsNo equipmentIntermediate30 seconds
• Cobra stretch with torsionAbsNo equipmentIntermediate30 seconds
• Crossed mountain climbersAbsNo equipmentIntermediate10 reps
• Double lunge and squatQuadsNo equipmentIntermediate10 reps
• Dynamic butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Elbow supported partial front splitHamstringsNo equipmentBeginner10 reps
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Face up leg stretchQuadsNo equipmentIntermediate30 seconds
• Front kicksQuadsNo equipmentIntermediate10 reps
• Front splitHamstringsNo equipmentIntermediate10 reps
• Half burpeesTricepsNo equipmentBeginner30 seconds
• Hamstring stretch with rotationHamstringsNo equipmentIntermediate30 seconds
• High kneesHip flexorsNo equipmentIntermediate30 seconds
• Hip flexor stretch with repetitionsCalvesNo equipmentIntermediate30 seconds
• Hip flexors extensionsHip flexorsNo equipmentIntermediate10 reps
• Hollow body knee raisesAbsNo equipmentBeginner10 reps
• Hollow body sitting to v-sitAbsNo equipmentAdvanced10 reps
• Hollow body toe touchAbsNo equipmentIntermediate10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• Isometric butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Knee strikesHip flexorsNo equipmentBeginner10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Leg raises on the groundAbsNo equipmentIntermediate10 reps
• March stepsHip flexorsNo equipmentBeginner30 seconds
• Partial repetitions to front splitHamstringsNo equipmentBeginner10 reps
• Pike compressionsAbsNo equipmentIntermediate10 reps
• Push-ups to pike positionAbsNo equipmentIntermediate10 reps
• Scissors on the groundAbsNo equipmentIntermediate10 reps
• Single hip rotationsGlutesNo equipmentBeginner10 reps
• Single leg hollow body holdAbsNo equipmentIntermediate30 seconds
• Sit-up punchesAbsNo equipmentAdvanced10 reps
• SkippingQuadsNo equipmentIntermediate30 seconds

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