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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
- Hip raise, lyingIntermediate10 reps
- Hip rollsBeginner10 reps
Hip thrustIntermediate10 reps
Hook kicksAdvanced10 reps
Hop heel clicksAdvanced30 seconds
Hops on the spotBeginner30 seconds
Hops: side-to-sideBeginner30 seconds
Hops: side-to-side feet togetherBeginner30 seconds- Horizontal hack squatBeginner10 reps
- Horse stance (side splits)Intermediate10 reps
- In and out jump squatIntermediate30 seconds
- InchwormBeginner30 seconds
- Infinity loop standing hip mobilityBeginner30 seconds
Isometric deep squatIntermediate30 seconds
Isometric femoral bridgeIntermediate30 seconds
Isometric femoral bridge with elevationIntermediate30 seconds
Isometric leg-assisted impossible dipAdvanced30 seconds
Isometric side step push-upsIntermediate30 seconds
Isometric single leg femoral bridgeIntermediate30 seconds
Isometric single leg femoral bridge with kettlebellIntermediate30 seconds
Isometric squatIntermediate30 seconds
Isometric squat to failureIntermediate30 seconds
Isométrico femoral bridge with kettlebellIntermediate10 reps
Jump burpeesAdvanced30 seconds- Jump into single leg landingBeginner30 seconds
Jump knee-tucksAdvanced30 seconds- Jump off box single leg landingBeginner30 seconds
- Jump on and off boxBeginner30 seconds
Jump squatsBeginner30 seconds
Jumping lungesAdvanced30 seconds
Jumping tsIntermediate30 seconds- Kettlebell alternating curtsy lungeIntermediate10 reps
- Kettlebell alternating forward lungeIntermediate10 reps
- Kettlebell alternating lateral lungeIntermediate10 reps
- Kettlebell alternating reverse lungeIntermediate10 reps
- Kettlebell alternating single arm thrusterIntermediate10 reps
- Kettlebell alternating swingIntermediate10 reps
- Kettlebell assisted bulgarian split squatBeginner10 reps
Kettlebell back lungesIntermediate10 reps- Kettlebell box squatBeginner10 reps