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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

36 exercises

• 45º back leverLower backPull-up barAdvanced30 seconds
• Back leverLower backPull-up barAdvanced30 seconds
• BBarbell clean and jerkLower backBarbellAdvanced10 reps
• Barbell clean and pressLower backBarbellAdvanced10 reps
• BBarbell hang clean and pressLower backBarbellAdvanced30 seconds
• BBarbell jefferson deadliftLower backBarbellAdvanced10 reps
• BBarbell snatchLower backBarbellAdvanced10 reps
• Burpee with muscle upBicepsPull-up barAdvanced30 seconds
• Diver push-upsChestNo equipmentAdvanced10 reps
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• DDumbbell clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• KKettlebell clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell hang clean and jerkLower backKettlebellAdvanced30 seconds
• KKettlebell hang clean and pressLower backKettlebellAdvanced30 seconds
• KKettlebell hang squat clean and jerkLower backKettlebellAdvanced30 seconds
• KKettlebell single arm clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell single arm hang clean and jerkLower backKettlebellAdvanced30 seconds
• KKettlebell single arm hang clean and pressLower backKettlebellAdvanced30 seconds
• KKettlebell squat clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell supermanLower backKettlebellAdvanced10 reps
• KKettlebell superman holdLower backKettlebellAdvanced30 seconds
• L back lever to inverted hang on ringsTricepsRingsAdvanced30 seconds
• One arm kettlebell rowBicepsKettlebellAdvanced10 reps
• Press to handstandLower backNo equipmentAdvanced10 reps
• Ring back leverLower backRingsAdvanced30 seconds
• Single leg back leverLower backPull-up barAdvanced30 seconds
• Single leg bridgesGlutesNo equipmentAdvanced10 reps
• Supine back leverTricepsLow barAdvanced30 seconds