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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

368 exercises

• CCore stability regression crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• CCrow poseBicepsMatAdvanced30 seconds
• Declined weighted push-upsTricepsBox or step +1Advanced10 reps
• Deep handstand push-upsTricepsParallel barsAdvanced10 reps
• DDeficit push upsChestNo equipmentAdvanced10 reps
• Descent from handstand to full plancheTricepsNo equipmentAdvanced30 seconds
• Descent from handstand to straddle plancheTricepsNo equipmentAdvanced30 seconds
• Diagonal front leverBicepsPull-up barAdvanced30 seconds
• Diver push-upsChestNo equipmentAdvanced10 reps
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• Dragon flagBicepsLow barAdvanced10 reps
• Dragon flag raisesAbsLow barAdvanced10 reps
• Dragon push-upsChestNo equipmentAdvanced10 reps
• DDumbbell alternating arnold pressShouldersDumbbellsAdvanced10 reps
• DDumbbell alternating pendlay rowLatsDumbbellsAdvanced10 reps
• DDumbbell alternating z pressAbsDumbbellsAdvanced10 reps
• DDumbbell clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell decline guillotine bench pressChestDumbbellsAdvanced10 reps
• DDumbbell guillotine bench pressChestDumbbellsAdvanced10 reps
• DDumbbell guillotine incline bench pressChestDumbbellsAdvanced10 reps
• DDumbbell hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell high incline skulloverTricepsDumbbellsAdvanced10 reps
• DDumbbell incline skulloverTricepsDumbbellsAdvanced10 reps
• DDumbbell rolling tricep extensionTricepsDumbbellsAdvanced10 reps
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell single arm z pressFront shouldersDumbbellsAdvanced10 reps
• DDumbbell weighted chin upsLatsDumbbellsAdvanced10 reps
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted front leverBicepsPull-up bar +1Advanced30 seconds
• Elastic band assisted one arm pull-upsBicepsPull-up bar +1Advanced10 reps
• Elastic band assisted rings muscle upBicepsRings +1Advanced10 reps
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Explosive australian chin upsBicepsLow barAdvanced30 seconds
• Explosive australian pull-upsBicepsLow barAdvanced30 seconds
• Explosive dipsTricepsParallel barsAdvanced30 seconds

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