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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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80 exercises

• Advanced tucked front lever elevationsAbsPull-up barAdvanced30 seconds
• Advanced tucked front lever pull-upsAbsPull-up barAdvanced10 reps
• Archer pull-upsBicepsPull-up barAdvanced10 reps
• Burpee with muscle upBicepsPull-up barAdvanced30 seconds
• Close grip weighted chin upsBicepsPull-up bar +1Advanced10 reps
• Close grip weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• Diagonal front leverBicepsPull-up barAdvanced30 seconds
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• Elastic band assisted front leverBicepsPull-up bar +1Advanced30 seconds
• Elastic band assisted one arm pull-upsBicepsPull-up bar +1Advanced10 reps
• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Explosive pull-upsBicepsPull-up barAdvanced30 seconds
• Explosive supine pull-upsBicepsPull-up barAdvanced30 seconds
• Fallen tucked front leverAbsPull-up barAdvanced30 seconds
• Front leverAbsPull-up barAdvanced30 seconds
• Front lever pull-upsBicepsPull-up barAdvanced10 reps
• Front lever raisesBicepsPull-up barAdvanced30 seconds
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever to front lever touchAbsPull-up barAdvanced30 seconds
• Front lever to one arm front leverBicepsPull-up barAdvanced30 seconds
• Front lever touchAbsPull-up barAdvanced30 seconds
• FFront lever tuckShouldersPull-up barAdvanced30 seconds
• Half front leverAbsPull-up barAdvanced30 seconds
• Ice cream makers to front leverAbsPull-up barAdvanced30 seconds
• Isometric one arm up-middle-down pull-upsForearmsPull-up barAdvanced30 seconds
• Jump-assisted muscle upTricepsPull-up barAdvanced30 seconds
• L sit pullover to l sitAbsPull-up barAdvanced10 reps
• L-sit to advanced tucked front leverAbsPull-up barAdvanced10 reps
• L sit to front leverBicepsPull-up barAdvanced10 reps
• Mixed grip muscle upBicepsPull-up barAdvanced10 reps
• Mixed grip weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• Muscle upBicepsPull-up barAdvanced10 reps
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Muscle up with grip changeBicepsPull-up barAdvanced10 reps
• Narrow grip muscle upBicepsPull-up barAdvanced10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Negative jump-asissted muscle upBicepsPull-up barAdvanced30 seconds

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