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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
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Impact
- Dumbbell single leg calf raiseBeginner10 reps
- Exercise band dorsiflexionIntermediate10 reps
- Exercise band plantarflexionIntermediate10 reps
Explosive kettlebell deadliftAdvanced30 seconds
Explosive pistol squatAdvanced30 seconds
Explosive squatAdvanced30 seconds
Explosive weighted lunges with changeAdvanced30 seconds
Explosive weighted squatsAdvanced30 seconds- Footwork lower and liftBeginner10 reps
Front leg raises ( standing )Beginner10 reps- Gastrocnemius stretch bilateral on boxBeginner30 seconds
- Gastrocnemius stretch push up positionBeginner30 seconds
- Gastrocnemius stretch unilateral on boxBeginner30 seconds
- Gastrocnemius stretch unilateral on wallBeginner30 seconds
Half jacksIntermediate10 reps
High bar squatIntermediate10 reps
High knee jumpsBeginner10 reps
High kneesIntermediate30 seconds
Hip flexor stretch with repetitionsIntermediate30 seconds
Hop heel clicksAdvanced30 seconds
Hop heel clicks ( floor )Advanced30 seconds
Hops on the spotBeginner30 seconds
Hops: side-to-sideBeginner30 seconds
Hops: side-to-side feet togetherBeginner30 seconds
Jump burpeesAdvanced30 seconds
Jump knee-tucksAdvanced30 seconds
Jump ropeBeginner30 seconds
Jumping jacksIntermediate30 seconds
Jumping lungesAdvanced30 seconds
Jumping tsIntermediate30 seconds- Kettlebell calf raiseBeginner10 reps
- Kettlebell goblet calf raiseBeginner10 reps
- Kettlebell seated calf raiseBeginner10 reps
- Kettlebell seated calf raise doubleBeginner10 reps
- Kettlebell single arm calf raiseBeginner10 reps
- Kettlebell single leg calf raiseBeginner10 reps
- Kettlebell single leg single arm calf raiseBeginner10 reps
- Landmine calf raiseIntermediate10 reps
Lateral push offIntermediate10 reps- Leg curl with elasticIntermediate10 reps