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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

571 exercises

• Elbow lean frontalAbsNo equipmentIntermediate10 reps
• EElbow leverAbsNo equipmentIntermediate30 seconds
• Elbow plank holdAbsNo equipmentIntermediate30 seconds
• EElbow plank mountain climberAbsNo equipmentBeginner30 seconds
• Elbow strike sit-upsAbsNo equipmentAdvanced10 reps
• Elbow strikesShouldersNo equipmentBeginner10 reps
• Extended leg hip raisesAbsNo equipmentIntermediate10 reps
• Fallen flagObliquesAgility ladderIntermediate10 reps
• Fallen tucked flagObliquesAgility ladderIntermediate10 reps
• Fallen tucked front leverAbsPull-up barAdvanced30 seconds
• Flag elevationsObliquesAgility ladderIntermediate10 reps
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Flutter kicksAbsNo equipmentBeginner10 reps
• Foot standing ab wheelAbsFoam rollerIntermediate10 reps
• FForearm plankAbsNo equipmentBeginner30 seconds
• FFrog crunchAbsNo equipmentBeginner10 reps
• FFrog sit upAbsNo equipmentBeginner10 reps
• FFrog standShouldersNo equipmentIntermediate10 reps
• Front kicksQuadsNo equipmentIntermediate10 reps
• Front leg raises ( standing )QuadsNo equipmentBeginner10 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
• Front plankAbsNo equipmentIntermediate30 seconds
• FFull sit outsGlutesNo equipmentIntermediate10 reps
• Get-upsShouldersNo equipmentIntermediate10 reps
• Half burpeesTricepsNo equipmentBeginner30 seconds
• Half front leverAbsPull-up barAdvanced30 seconds
• Half front lever isometric in low barBicepsLow barAdvanced30 seconds
• Half wipersAbsNo equipmentIntermediate10 reps
• HHand plankAbsNo equipmentBeginner30 seconds
• Handstand with posterior pelvic tilt facing the wallAbsNo equipmentAdvanced10 reps
• HHanging knee raisesAbsNo equipmentBeginner10 reps
• HHanging leg raisesAbsPull-up barIntermediate10 reps

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