Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (3)
Muscle
Impact
Advanced push-ups with elastic bandIntermediate10 reps
Back bridge in shoulder extensionIntermediate10 reps- Barbell block conventional deadliftIntermediate10 reps
- Barbell conventional pause deadliftIntermediate10 reps
- Barbell deadliftIntermediate10 reps
- Barbell deficit conventional deadliftIntermediate10 reps
- Barbell high pullIntermediate10 reps
- Barbell muscle snatchIntermediate10 reps
- Barbell power snatchIntermediate10 reps
- Barbell snatch grip high pullIntermediate10 reps
- Barbell spinal jefferson curlIntermediate10 reps
- Barbell sumo pause deadliftIntermediate10 reps
Birds with dumbbellIntermediate10 reps
DeadliftIntermediate10 reps
Dumbbell lateral lungesIntermediate10 reps- Dumbbell spinal jefferson curlIntermediate10 reps
Front squatIntermediate10 reps
Full-body lumbar crunchIntermediate10 reps
Good morning con kettlebellIntermediate10 reps
Hamstring stretch with rotationIntermediate30 seconds
Hero squatsIntermediate10 reps
High bar squatIntermediate10 reps
Hip rotationIntermediate10 reps
Isometric upper-body lumbar crunchIntermediate30 seconds
Kettlebell deadliftIntermediate10 reps
Kettlebell devil pressIntermediate10 reps- Kettlebell spinal jefferson curlIntermediate10 reps
Kettlebell swing with twistIntermediate10 reps
Low bar swingIntermediate10 reps- Medicine ball clean and pressIntermediate10 reps
- Medicine ball hang clean and pressIntermediate30 seconds
- Pilates short spineIntermediate10 reps
- Plate superman holdIntermediate30 seconds
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups plank with alternating leg raisesIntermediate30 seconds
Rowing with barIntermediate10 reps
Russian push-ups on ringsIntermediate10 reps
Scapular retraction on the ground with elevationIntermediate10 reps
Sliding push-upsIntermediate10 reps
Stand up pancake with twistIntermediate10 reps