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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

190 exercises

• DDumbbell overhead squatGlutesDumbbellsAdvanced10 reps
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm front rack step upGlutesDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell single arm step upGlutesDumbbellsAdvanced10 reps
• DDumbbell single leg heels elevated hip thrustGlutesDumbbellsAdvanced10 reps
• DDumbbell single leg single arm deadliftGlutesDumbbellsAdvanced10 reps
• DDumbbell staggered waiters bowGlutesDumbbellsAdvanced10 reps
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Explosive bulgarian squatGlutesBox or stepAdvanced30 seconds
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Explosive weighted lunges with changeCalvesAdded weightAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever touchAbsPull-up barAdvanced30 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 clicksCalvesNo equipmentAdvanced30 seconds
• Hop heel clicks ( floor )ShouldersNo equipmentAdvanced30 seconds
• Isometric l sit on barAbsPull-up barAdvanced30 seconds
• Isometric l sit on parallel barsAbsParallel barsAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• KKettlebell clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell clean and pressGlutesKettlebellAdvanced10 reps
• KKettlebell front rack curtsy lunge (double)GlutesKettlebellAdvanced10 reps
• KKettlebell front rack deficit reverse lungeGlutesKettlebellAdvanced10 reps
• KKettlebell front rack lateral lunge (double)GlutesKettlebellAdvanced10 reps
• KKettlebell front rack step upGlutesKettlebellAdvanced10 reps
• KKettlebell front rack step up knee driveGlutesKettlebellAdvanced10 reps
• KKettlebell hang clean and jerkLower backKettlebellAdvanced30 seconds
• KKettlebell hang clean and pressLower backKettlebellAdvanced30 seconds
• KKettlebell hang squat clean and jerkLower backKettlebellAdvanced30 seconds

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