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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

205 exercises

• Dragon push-upsChestNo equipmentAdvanced10 reps
• DDumbbell alternating z pressAbsDumbbellsAdvanced10 reps
• DDumbbell clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell hollow holdAbsDumbbellsAdvanced30 seconds
• DDumbbell long lever russian twistObliquesDumbbellsAdvanced10 reps
• DDumbbell overhead side bendObliquesDumbbellsAdvanced10 reps
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell suitcase crunchAbsDumbbellsAdvanced10 reps
• DDynamic plancheAbsNo equipmentAdvanced30 seconds
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted front leverBicepsPull-up bar +1Advanced30 seconds
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Elbow strike sit-upsAbsNo equipmentAdvanced10 reps
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• Fallen tucked front leverAbsPull-up barAdvanced30 seconds
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Front leverAbsPull-up barAdvanced30 seconds
• Front lever one leg advanced and one leg tuckedAbsPull-up barAdvanced30 seconds
• Front lever pull-upsBicepsPull-up barAdvanced10 reps
• Front lever raisesBicepsPull-up barAdvanced30 seconds
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever to front lever touchAbsPull-up barAdvanced30 seconds
• Front lever to muscle up on ringsTricepsRingsAdvanced10 reps
• Front lever to one arm front leverBicepsPull-up barAdvanced30 seconds
• Front lever touchAbsPull-up barAdvanced30 seconds
• Half front leverAbsPull-up barAdvanced30 seconds
• Half front lever isometric in low barBicepsLow barAdvanced30 seconds
• HHand side plank reach throughObliquesNo equipmentAdvanced30 seconds
• Handstand with posterior pelvic tilt facing the wallAbsNo equipmentAdvanced10 reps
• Hollow body sitting to v-sitAbsNo equipmentAdvanced10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• Hop heel clicks ( floor )ShouldersNo equipmentAdvanced30 seconds
• Human flagObliquesAgility ladderAdvanced10 reps
• Ice cream makers to front leverAbsPull-up barAdvanced30 seconds

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