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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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163 exercises

• Dragon push-upsChestNo equipmentAdvanced10 reps
• EElbow extensor mobilisation kneeling lacrosse ballTricepsNo equipmentBeginner30 seconds
• Elbow flexion and extensionBicepsNo equipmentIntermediate10 reps
• Elbow push-upsTricepsNo equipmentIntermediate10 reps
• Explosive push-ups with kneesTricepsNo equipmentAdvanced30 seconds
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Floor dipsTricepsNo equipmentIntermediate10 reps
• Frog to handstandTricepsNo equipmentAdvanced10 reps
• FrogstandTricepsNo equipmentIntermediate10 reps
• From pike to planche leanSerratusNo equipmentAdvanced10 reps
• Full plancheTricepsNo equipmentAdvanced30 seconds
• Full planche pressTricepsNo equipmentAdvanced10 reps
• Full planche push-up negativesFront shouldersNo equipmentAdvanced10 reps
• Full planche push-upsTricepsNo equipmentAdvanced10 reps
• Get-upsShouldersNo equipmentIntermediate10 reps
• Half burpeesTricepsNo equipmentBeginner30 seconds
• HandstandTricepsNo equipmentAdvanced10 reps
• Handstand flag progression in repetitionsFront shouldersNo equipmentAdvanced10 reps
• Handstand negative to straddle with bent elbowsTricepsNo equipmentAdvanced10 reps
• Handstand push-upsTricepsNo equipmentAdvanced10 reps
• Handstand to pseudo-plancheTricepsNo equipmentAdvanced30 seconds
• Handstand with posterior pelvic tilt facing the wallAbsNo equipmentAdvanced10 reps
• Handstand with weight shiftingFront shouldersNo equipmentAdvanced10 reps
• Hindu push-upsTricepsNo equipmentIntermediate10 reps
• Hollow push-upsTricepsNo equipmentIntermediate10 reps
• IIncline skull crushTricepsNo equipmentBeginner10 reps
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric scapular protractionTricepsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Knuckle push-upsTricepsNo equipmentIntermediate10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Negative to assisted handstand push-upsTricepsNo equipmentAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps

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