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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

539 exercises

• HHorse stance (side splits)GlutesNo equipmentIntermediate10 reps
• IIn and out jump squatGlutesNo equipmentIntermediate30 seconds
• IInchwormLower backNo equipmentBeginner30 seconds
• IInfinity loop standing hip mobilityGlutesNo equipmentBeginner30 seconds
• Isometric butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Isometric deep squatQuadsNo equipmentIntermediate30 seconds
• Isometric femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric single leg femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric squatQuadsNo equipmentIntermediate30 seconds
• Isometric squat to failureGlutesNo equipmentIntermediate30 seconds
• Isometric wall squatQuadsNo equipmentBeginner30 seconds
• Isométrico femoral bridge with kettlebellGlutesNo equipmentIntermediate10 reps
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• JJump into single leg landingGlutesNo equipmentBeginner30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Jump ropeCalvesNo equipmentBeginner30 seconds
• Jump squatsGlutesNo equipmentBeginner30 seconds
• JJumping jack HDQuadsNo equipmentIntermediate30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• Jumping tsShouldersNo equipmentIntermediate30 seconds
• KKick with boardGlutesNo equipmentIntermediate10 reps
• KKickbacksHamstringsNo equipmentBeginner10 reps
• Knee extension on the floorQuadsNo equipmentBeginner10 reps
• KKnee extension seated partialQuadsNo equipmentBeginner30 seconds
• Knee flexion and extensionQuadsNo equipmentBeginner10 reps
• KKnee pull and lumbar rotationLower backNo equipmentBeginner30 seconds
• Knee strikesHip flexorsNo equipmentBeginner10 reps
• Knee to chest stretchGlutesNo equipmentBeginner30 seconds
• Kneeling kickbacksGlutesNo equipmentBeginner10 reps
• KKneeling quad stretchQuadsNo equipmentBeginner30 seconds
• KKneeling supermanHamstringsNo equipmentBeginner10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Lateral hamstring stretchHamstringsNo equipmentIntermediate30 seconds
• LLateral lungeGlutesNo equipmentIntermediate10 reps
• Lateral push offCalvesNo equipmentIntermediate10 reps
• LLateral walkGlutesNo equipmentIntermediate30 seconds
• LLeg and hip stretchHamstringsNo equipmentIntermediate30 seconds

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