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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

73 exercises

• 45º back leverLower backPull-up barAdvanced30 seconds
• Advanced l-sit on parallel barsAbsParallel barsAdvanced10 reps
• Advanced tucked planche push-upsFront shouldersNo equipmentAdvanced10 reps
• Archer dips on ringsTricepsRingsAdvanced10 reps
• Archer push-ups on ringsTricepsRingsAdvanced10 reps
• Archer push-ups to typewriterTricepsRingsAdvanced10 reps
• Assisted back lever pull-upsBicepsLow barAdvanced10 reps
• Back leverLower backPull-up barAdvanced30 seconds
• Burpee with muscle upBicepsPull-up barAdvanced30 seconds
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted rings muscle upBicepsRings +1Advanced10 reps
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Explosive dipsTricepsParallel barsAdvanced30 seconds
• Explosive push-ups with kneesTricepsNo equipmentAdvanced30 seconds
• Explosive spartan dips with switchTricepsParallel barsAdvanced30 seconds
• Explosive weighted dipsTricepsParallel bars +1Advanced30 seconds
• Explosive weighted push-upsTricepsAdded weightAdvanced30 seconds
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Forearm planche in barFront shouldersPull-up barAdvanced30 seconds
• Front lever to muscle up on ringsTricepsRingsAdvanced10 reps
• Full planche push-upsTricepsNo equipmentAdvanced10 reps
• Handstand for strength on ringsFront shouldersRingsAdvanced10 reps
• Impossible dipTricepsParallel barsAdvanced10 reps
• Incline weighted push-upsTricepsBox or step +1Advanced10 reps
• Isometric impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric l sit on parallel barsAbsParallel barsAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Jump-assisted muscle upTricepsPull-up barAdvanced30 seconds
• Kettlebell l sit toe reacherAbsKettlebellAdvanced10 reps
• L back lever to inverted hang on ringsTricepsRingsAdvanced30 seconds
• L sit a tucked plancheTricepsParallettesAdvanced10 reps
• L sit an advanced tucked plancheTricepsParallettesAdvanced10 reps
• L sit muscle up on ringsAbsRingsAdvanced10 reps
• 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
• Mixed grip muscle upBicepsPull-up barAdvanced10 reps
• Muscle upBicepsPull-up barAdvanced10 reps

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