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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

162 exercises

• L-sit on ringsTricepsRingsAdvanced10 reps
• L sit raises on parallel barsAbsParallel barsAdvanced10 reps
• L sit raises with wink on parallel barsAbsParallel barsAdvanced10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Lean dipTricepsParallel barsIntermediate10 reps
• Leg raises in rings supportsTricepsRingsIntermediate10 reps
• Low bar swingTricepsLow barIntermediate10 reps
• MMedicine ball chest press partner tossChestMedicine ballBeginner10 reps
• MMedicine ball chest press slamChestMedicine ballBeginner10 reps
• MMedicine ball pushupTricepsMedicine ballIntermediate10 reps
• MMedicine ball walkover pushupChestMedicine ballIntermediate10 reps
• Mixed grip muscle upBicepsPull-up barAdvanced10 reps
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Muscle up on ringsTricepsRingsAdvanced10 reps
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Muscle up with grip changeBicepsPull-up barAdvanced10 reps
• Narrow grip muscle upBicepsPull-up barAdvanced10 reps
• Neck and abs extensionsAbsNo equipmentIntermediate10 reps
• Negative impossible dipTricepsParallel barsAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• Neutral dips on ringsTricepsRingsIntermediate10 reps
• Neutral push-ups on ringsTricepsRingsIntermediate10 reps
• Neutral support position on ringsTricepsRingsIntermediate10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One arm isometric dipsTricepsParallel barsAdvanced30 seconds
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• Partial hefesto on ringsBicepsRingsBeginner10 reps
• Partial hefesto pull with supportBicepsLow barBeginner10 reps
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Partial supine tucked back pullBicepsPull-up barBeginner10 reps
• Pelicans on ringsBicepsRingsIntermediate10 reps
• Planche on barTricepsPull-up barAdvanced30 seconds
• Pole assisted impossible dip repTricepsParallel barsAdvanced10 reps
• Pole shoulders stretchingLatsNo equipmentIntermediate10 reps
• Press with dumbbellsUpper chestAdded weightIntermediate10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• PseudoplancheTricepsNo equipmentIntermediate10 reps
• Pseudoplanche on barTricepsPull-up barIntermediate10 reps
• Push-ups plank with alternating leg raisesLower chestNo equipmentIntermediate30 seconds

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