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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

144 exercises

• OOne-arm dumbbell rowBicepsDumbbellsAdvanced10 reps
• One arm front leverBicepsPull-up barAdvanced30 seconds
• One arm front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm front lever warm-upBicepsLow barAdvanced30 seconds
• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One arm isometric pull-upsBicepsPull-up barAdvanced30 seconds
• One arm kettlebell biceps curlBicepsKettlebellAdvanced10 reps
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• One arm pull-upsBicepsPull-up barAdvanced10 reps
• One arm row on ringsBicepsRingsAdvanced10 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
• PPlate curl to overhead press to tricep extensionBicepsWeight plateAdvanced10 reps
• Raises to half front lever in low barBicepsLow barAdvanced30 seconds
• Ring front leverAbsRingsAdvanced30 seconds
• Rubber band assisted explosive pull-upsBicepsBand +1Advanced30 seconds
• Rubber band assisted muscle upTricepsPull-up bar +1Advanced10 reps
• Shoulder assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Shoulder-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Side full plancheFront shouldersParallettesAdvanced30 seconds
• Singe leg dragon flagBicepsLow barAdvanced10 reps
• Single arm plank to rowShouldersKettlebellAdvanced30 seconds
• SSingle-arm preacher curlBicepsDumbbellsAdvanced10 reps
• Single leg front leverAbsPull-up barAdvanced30 seconds
• Single leg front lever negativeAbsPull-up barAdvanced30 seconds
• Slow muscle up on ringsTricepsRingsAdvanced10 reps
• Straddle planche on rings with neutral gripFront shouldersRingsAdvanced30 seconds
• Straddle planche on rings with supinated gripFront shouldersRingsAdvanced30 seconds
• Straddle planche witchFront shouldersParallettesAdvanced30 seconds
• Strict muscle upBicepsPull-up barAdvanced10 reps
• Supine back leverTricepsLow barAdvanced30 seconds
• Supine muscle upBicepsPull-up barAdvanced10 reps
• Supine tucked back leverFront shouldersPull-up barAdvanced30 seconds
• Swinging front lever pull-upsAbsPull-up barAdvanced10 reps
• TTrx single arm bicep curlBicepsSuspension trainerAdvanced10 reps
• Tucked back lever pull-upsBicepsPull-up barAdvanced10 reps
• Tucked back lever pull-ups with close gripBicepsPull-up barAdvanced10 reps

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