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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
- Delt stretchIntermediate30 seconds
Diver push-upsAdvanced10 reps
Dragon push-upsAdvanced10 reps- Easy continuous swim (freestyle)Intermediate10 reps
Elbow clicksBeginner10 reps
Elbow strikesBeginner10 reps- Elevated pike pressIntermediate10 reps
- Forward arm circleBeginner30 seconds
- Frog standIntermediate10 reps
Get-upsIntermediate10 reps
Hero squatsIntermediate10 reps- High pullIntermediate10 reps
High squatsIntermediate10 reps- Hip openersBeginner30 seconds
HooksBeginner10 reps
Hop heel clicks ( floor )Advanced30 seconds- I's proneBeginner30 seconds
Jump burpeesAdvanced30 seconds
Jumping tsIntermediate30 seconds
Knife hand strikesBeginner10 reps- Lat and shoulder external rotation stretch 1 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 2 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 3 kneeling dowelBeginner30 seconds
Lunge punchesIntermediate10 reps
March stepsBeginner30 seconds
Overhead punchesBeginner10 reps
Palm strikesBeginner10 reps- Parallel bar holdIntermediate30 seconds
- Planche lean holdAdvanced30 seconds
- Plank-to-elbow extensionIntermediate30 seconds
- Pole rotationBeginner30 seconds
- Pseudo planche push-upAdvanced10 reps
- PunchesIntermediate10 reps
Punches ( jab + cross )Beginner10 reps
Push lungesIntermediate10 reps
Push-up + jab + crossAdvanced10 reps
Push-up shoulder tapsAdvanced10 reps
Quadriped arm and leg raiseIntermediate10 reps- Radio taisoIntermediate10 reps
Reverse plank kicksIntermediate30 seconds