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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
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Impact
- Side plank reach throughAdvanced30 seconds
Side plank rotationsAdvanced30 seconds
Singe leg dragon flagAdvanced10 reps- Single-arm cable row /w rotation (floor)Advanced10 reps
Single-arm dumbbell shoulder pressAdvanced10 reps
Single arm lat pulldownAdvanced10 reps- Single arm overhead squatAdvanced10 reps
Single arm plank to rowAdvanced30 seconds- Single-arm preacher curlAdvanced10 reps
Single arm rowAdvanced10 reps
Single leg back leverAdvanced30 seconds- Single leg bosu ball balance 2Advanced30 seconds
- Single leg box jumpAdvanced30 seconds
Single leg bridgesAdvanced10 reps
Single leg front leverAdvanced30 seconds
Single leg front lever negativeAdvanced30 seconds
Sit-up punchesAdvanced10 reps
Slow muscle up on ringsAdvanced10 reps- Smith machine oblique crunchAdvanced10 reps
- Smith machine sissy squatAdvanced10 reps
Squat hold hopsAdvanced30 seconds- Stability ball sissy squatAdvanced10 reps
Stacked push-upsAdvanced10 reps
Staggered push-upsAdvanced10 reps
Straddle handstand flag progression to one armAdvanced10 reps- Straddle l-sitAdvanced10 reps
Straddle plancheAdvanced30 seconds
Straddle planche on rings with neutral gripAdvanced30 seconds
Straddle planche on rings with supinated gripAdvanced30 seconds
Straddle planche push-upsAdvanced10 reps
Straddle planche witchAdvanced30 seconds
Straight handstandAdvanced10 reps
Straight handstand with posterior pelvic tiltAdvanced10 reps
Strict muscle upAdvanced10 reps
Supine back leverAdvanced30 seconds
Supine muscle upAdvanced10 reps
Supine tucked back leverAdvanced30 seconds
Swinging front lever pull-upsAdvanced10 reps
Thigh tapsAdvanced10 reps- Trap bar single leg deadliftAdvanced10 reps