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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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783 exercises

• CCardio lateral quick feetCalvesNo equipmentBeginner30 seconds
• CCardio lateral shuffleCalvesNo equipmentBeginner30 seconds
• CCardio long jumpCalvesNo equipmentIntermediate30 seconds
• CCardio long jump shuffle backCalvesNo equipmentIntermediate30 seconds
• CCardio row erg rowerBicepsNo equipmentBeginner30 seconds
• CCardio row erg rower four stroke sprint startBicepsNo equipmentBeginner30 seconds
• CCardio row erg rower legs onlyGlutesNo equipmentBeginner30 seconds
• CCardio shuttle sprintCalvesNo equipmentBeginner30 seconds
• CCardio skaterGlutesNo equipmentBeginner30 seconds
• CCardio skater to single leg burpeeCalvesNo equipmentAdvanced30 seconds
• CCardio sprint in placeCalvesNo equipmentBeginner30 seconds
• CCardio step out jacksGlutesNo equipmentBeginner30 seconds
• CCardio three step heismansCalvesNo equipmentBeginner30 seconds
• Cat-cow poseAbsNo equipmentIntermediate30 seconds
• CClamshell to reverse clamshellGlutesNo equipmentIntermediate10 reps
• ClamshellsGlutesNo equipmentBeginner10 reps
• CClamshells 1 side lyingGlutesNo equipmentIntermediate30 seconds
• CClamshells 2 side lyingGlutesNo equipmentIntermediate30 seconds
• CClamshells 3 internal external rotations side lyingGlutesNo equipmentIntermediate30 seconds
• CClamshells 4 side lying resistedGlutesNo equipmentIntermediate30 seconds
• CCleanGlutesBarbellIntermediate10 reps
• CClean and jerk OLShouldersBarbellIntermediate10 reps
• CClock tapsGlutesNo equipmentIntermediate30 seconds
• CCopenhagen adduction exerciseGlutesBenchIntermediate10 reps
• CCore stability 1 crosslateral limb raise 4Pt positionAbsNo equipmentBeginner30 seconds
• CCore stability 4 crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability 5 crosslateral limb raise into knee elbow tuck push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability regression crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• Curtsy lungeGlutesNo equipmentIntermediate10 reps
• DeadliftHamstringsAdded weightIntermediate10 reps
• DDeadlift bounces stretchGlutesNo equipmentBeginner30 seconds
• Deep squatQuadsNo equipmentIntermediate10 reps
• Deep squat holdGlutesNo equipmentIntermediate30 seconds
• DDepth jumpGlutesNo equipmentIntermediate30 seconds
• Devil’s pressShouldersDumbbellsIntermediate10 reps
• Diver push-upsChestNo equipmentAdvanced10 reps
• DDouble kettlebell front squatGlutesKettlebellIntermediate10 reps
• Double lunge and squatQuadsNo equipmentIntermediate10 reps
• Double lunge with burpee and pull-upsBicepsPull-up barIntermediate30 seconds
• DDouble pigeon poseGlutesMatBeginner30 seconds

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