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 (2)
Muscle
Impact
- Prayer stretch 1Beginner30 seconds
- Prayer stretch 2 rollerBeginner30 seconds
- Preacher curl - externally rotatedIntermediate10 reps
- Preacher curl - internally rotatedIntermediate10 reps
- Preacher curl isometricIntermediate30 seconds
- Preacher curl machineIntermediate10 reps
Preacher curlsIntermediate10 reps
Press to handstandAdvanced10 reps
Press with dumbbellsIntermediate10 reps
Progression repetitions from cup to one-arm handstandAdvanced10 reps
Prone pull-upsIntermediate10 reps
Prone pull-ups at the waistIntermediate10 reps
Prone pull-ups on ringsIntermediate10 reps
Prone reverse flyBeginner10 reps- Prone scapular retraction - arms at sideIntermediate10 reps
Provided forearms pressIntermediate10 reps- Pseudo planche push-upAdvanced10 reps
Pseudo push-upsAdvanced10 reps
PseudoplancheIntermediate10 reps
Pseudoplanche on barIntermediate10 reps- Pull-up isometric holdIntermediate30 seconds
- Pull-ups (neutral grip)Intermediate10 reps
- Pull ups on machineIntermediate10 reps
Pull-ups with forearm supportIntermediate10 reps
Pull-ups with hand rotation on ringsIntermediate10 reps- PullbackIntermediate10 reps
- PulloverIntermediate10 reps
- Pullup on fingerboardIntermediate10 reps
- PunchesIntermediate10 reps
Punches ( jab + cross )Beginner10 reps- Puppy poseBeginner30 seconds
Push lungesIntermediate10 reps- Push OHPIntermediate10 reps
Push pressIntermediate10 reps
Push-upIntermediate8 reps- Push-up rotationsIntermediate10 reps
Push-up shoulder tapsAdvanced10 reps- Push-ups | parallettesIntermediate10 reps
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups plank with alternating leg raisesIntermediate30 seconds