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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 (2)
Muscle
Impact
Alt arm / leg raises ( bird dog )Beginner10 reps- Alternating swipe aroundBeginner30 seconds
Assisted nordic curlBeginner10 reps
Back bridge in shoulder extensionIntermediate10 reps
Back kicks ( kneeling )Beginner10 reps
Back leg raises ( standing )Beginner10 reps
Back rotations ( kneeling )Beginner10 reps
Barbell assisted posterior chain stretchBeginner30 seconds- Bodyweight deadliftBeginner30 seconds
- Bodyweight spinal jefferson curlBeginner10 reps
- Bodyweight stability ball hyperextensionBeginner10 reps
- Bodyweight superman pullBeginner10 reps
Bridge holdBeginner30 seconds
BridgesBeginner10 reps- Cobra stretch 1Beginner30 seconds
- Cobra stretch 2Beginner30 seconds
Diver push-upsAdvanced10 reps
Double unders with jump ropeIntermediate30 seconds
Elbow supported partial front splitBeginner10 reps- Floor knee pull bilateralBeginner30 seconds
Forward bend holdBeginner30 seconds
Forward bendsBeginner10 reps
Full-body lumbar crunchIntermediate10 reps
Hamstring stretch in partial front splitBeginner30 seconds
Hamstring stretch with rotationIntermediate30 seconds
Hero squatsIntermediate10 reps
Hip rotationIntermediate10 reps- I into wBeginner30 seconds
- InchwormBeginner30 seconds
Isometric upper-body lumbar crunchIntermediate30 seconds- Knee pull and lumbar rotationBeginner30 seconds
Leg extensions ( donkey kicks )Beginner10 reps
Leg swings ( kneeling )Beginner10 reps- Lower back extensions 2Beginner30 seconds
- Lower back extensions 3Beginner30 seconds
- Lower back extensions 4Beginner30 seconds
- Lower back stretch variation fourBeginner30 seconds
- Lower back stretch variation oneBeginner30 seconds
- Lower back stretch variation threeBeginner30 seconds
- Lower back stretch variation twoBeginner30 seconds