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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

475 exercises

• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm hanging leg raisesForearmsPull-up barAdvanced10 reps
• OOne-arm heavy rowLatsDumbbellsAdvanced10 reps
• One arm isometric dipsTricepsParallel barsAdvanced30 seconds
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm kettlebell biceps curlBicepsKettlebellAdvanced10 reps
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• OOne arm overhead cable tricep extensionTricepsCable machineAdvanced10 reps
• One-arm plank holdAbsNo equipmentAdvanced30 seconds
• One arm pull-upsBicepsPull-up barAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm row on ringsBicepsRingsAdvanced10 reps
• One arm scapular retractionLatsPull-up barAdvanced10 reps
• One-arm sphinx push-upsTricepsNo equipmentAdvanced10 reps
• OOne arm triceps extensions on cableTricepsCable machineAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm weighted pull-upsBicepsPull-up bar +1Advanced10 reps
• One leg weighted partial squatQuadsKettlebell +1Advanced10 reps
• One straddle leg and one advanced tucked front leverAbsPull-up barAdvanced30 seconds
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Pistol squatQuadsNo equipmentAdvanced10 reps
• PPistol squats rightGlutesNo equipmentAdvanced10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• PPlanche lean holdShouldersNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche on barTricepsPull-up barAdvanced30 seconds
• Plank crunchesAbsNo equipmentAdvanced30 seconds
• Plank into lungeAbsNo equipmentAdvanced30 seconds
• Plank punchesAbsNo equipmentAdvanced30 seconds
• Plank walk-outsAbsNo equipmentAdvanced30 seconds
• PPlate curl to overhead press to tricep extensionBicepsWeight plateAdvanced10 reps
• PPlate deficit pushupChestWeight plateAdvanced10 reps
• PPlate hollow holdAbsWeight plateAdvanced30 seconds
• PPlate overhead shrugTrapsWeight plateAdvanced10 reps
• PPlate single leg deadliftGlutesWeight plateAdvanced10 reps
• PPlate staggered deadliftGlutesWeight plateAdvanced10 reps
• PPlate staggered pinch grip deadliftForearmsWeight plateAdvanced10 reps

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