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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

• Raises to half front lever in low barBicepsLow barAdvanced30 seconds
• Ring back leverLower backRingsAdvanced30 seconds
• Ring front leverAbsRingsAdvanced30 seconds
• RRing pull upLatsNo equipmentAdvanced10 reps
• RRing twisting chin upLatsNo equipmentAdvanced10 reps
• Rubber band assisted explosive pull-upsBicepsBand +1Advanced30 seconds
• Rubber band assisted muscle upTricepsPull-up bar +1Advanced10 reps
• Shoulder assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Shoulder-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Side full plancheFront shouldersParallettesAdvanced30 seconds
• Singe leg dragon flagBicepsLow barAdvanced10 reps
• SSingle-arm cable row /w rotation (floor)LatsCable machineAdvanced10 reps
• Single-arm dumbbell shoulder pressShouldersDumbbellsAdvanced10 reps
• Single arm lat pulldownLatsCable machineAdvanced10 reps
• Single arm plank to rowShouldersKettlebellAdvanced30 seconds
• SSingle-arm preacher curlBicepsDumbbellsAdvanced10 reps
• Single arm rowLatsCable machineAdvanced10 reps
• Single leg back leverLower backPull-up barAdvanced30 seconds
• Single leg front leverAbsPull-up barAdvanced30 seconds
• Single leg front lever negativeAbsPull-up barAdvanced30 seconds
• Sit-up punchesAbsNo equipmentAdvanced10 reps
• Slow muscle up on ringsTricepsRingsAdvanced10 reps
• Stacked push-upsChestNo equipmentAdvanced10 reps
• Staggered push-upsChestNo equipmentAdvanced10 reps
• Straddle handstand flag progression to one armFront shouldersNo equipmentAdvanced10 reps
• Straddle plancheTricepsNo equipmentAdvanced30 seconds
• Straddle planche on rings with neutral gripFront shouldersRingsAdvanced30 seconds
• Straddle planche on rings with supinated gripFront shouldersRingsAdvanced30 seconds
• Straddle planche push-upsTricepsNo equipmentAdvanced10 reps
• Straddle planche witchFront shouldersParallettesAdvanced30 seconds
• Straight handstandTricepsNo equipmentAdvanced10 reps
• Straight handstand with posterior pelvic tiltTricepsNo equipmentAdvanced10 reps
• Strict muscle upBicepsPull-up barAdvanced10 reps
• Supine back leverTricepsLow barAdvanced30 seconds
• Supine muscle upBicepsPull-up barAdvanced10 reps
• Supine tucked back leverFront shouldersPull-up barAdvanced30 seconds
• Swinging front lever pull-upsAbsPull-up barAdvanced10 reps
• Tricep extensionsTricepsNo equipmentAdvanced10 reps

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