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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

363 exercises

• Plank arm raisesAbsNo equipmentIntermediate30 seconds
• PlankAbsNo equipmentIntermediate30 seconds
• Plank holdAbsNo equipmentIntermediate30 seconds
• PPlank IYTWAbsDumbbellsIntermediate30 seconds
• Plank leg raisesAbsNo equipmentIntermediate30 seconds
• Plank pass through with kettlebellAbsKettlebellIntermediate30 seconds
• PPlank reachAbsNo equipmentIntermediate30 seconds
• Plank rollsAbsNo equipmentIntermediate30 seconds
• Plank rotationsAbsNo equipmentIntermediate30 seconds
• Plank shoulder tapsShouldersMatIntermediate30 seconds
• Plank step-insAbsNo equipmentIntermediate30 seconds
• Plank step-outsAbsNo equipmentIntermediate30 seconds
• PPlank-to-elbow extensionShouldersNo equipmentIntermediate30 seconds
• PPlate russian twistObliquesWeight plateIntermediate10 reps
• PPlate superman holdLower backWeight plateIntermediate30 seconds
• PPosterior pelvic tiltAbsNo equipmentIntermediate10 reps
• Posterior pelvic tilt on the floorAbsNo equipmentIntermediate10 reps
• Posterior pelvic tilt with extended armsAbsNo equipmentIntermediate10 reps
• Prone pull-ups at the waistLatsPull-up barIntermediate10 reps
• Pullover on a low barAbsLow barIntermediate10 reps
• Pullover with impulseAbsPull-up barIntermediate10 reps
• Push lungesQuadsNo equipmentIntermediate10 reps
• Push-ups plank with alternating arm and leg liftsGlutesNo equipmentIntermediate30 seconds
• Push-ups plank with alternating leg raisesLower chestNo equipmentIntermediate30 seconds
• Push-ups to pike positionAbsNo equipmentIntermediate10 reps
• Push-ups to platformTricepsBox or stepIntermediate10 reps
• Push-ups with rotation on ringsTricepsRingsIntermediate10 reps
• Push-ups with scapular protractionTricepsNo equipmentIntermediate10 reps
• Quadruped shoulder tapsAbsNo equipmentIntermediate10 reps
• RRadio taisoShouldersNo equipmentIntermediate10 reps
• RReach upsObliquesNo equipmentIntermediate10 reps
• Rear elbow leanAbsNo equipmentIntermediate10 reps
• RRecovery bobbingAbsNo equipmentIntermediate10 reps
• RRemo alto polea altaObliquesCable machineIntermediate10 reps
• RReverse crunchAbsNo equipmentIntermediate10 reps
• RReverse crunch kick upAbsNo equipmentIntermediate10 reps
• Reverse crunchesAbsNo equipmentIntermediate10 reps
• Reverse plank kicksGlutesNo equipmentIntermediate30 seconds
• Ring crescentAbsRingsIntermediate10 reps
• Ring fliesTricepsRingsIntermediate10 reps

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