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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

128 exercises

• March stepsHip flexorsNo equipmentBeginner30 seconds
• Mesías sequenceAbsPull-up barIntermediate10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• Olympic muscle up progressionAbsPull-up barAdvanced10 reps
• One arm hanging leg raisesForearmsPull-up barAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Opening stretch of legs face up with elastic bandQuadsBandIntermediate30 seconds
• Parallel bar knee twistsAbsParallel barsBeginner10 reps
• Partial repetitions to front splitHamstringsNo equipmentBeginner10 reps
• Pike compressionsAbsNo equipmentIntermediate10 reps
• Pike liftsAbsParallel barsIntermediate10 reps
• Push-ups to pike positionAbsNo equipmentIntermediate10 reps
• Ring rolloutAbsRingsIntermediate10 reps
• Ring support knee raisesTricepsRingsBeginner10 reps
• Rowing in barBicepsPull-up barIntermediate10 reps
• Scissors on the groundAbsNo equipmentIntermediate10 reps
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Single hip rotationsGlutesNo equipmentBeginner10 reps
• Single leg box step-upsHip flexorsBox or stepIntermediate10 reps
• Single leg hollow body holdAbsNo equipmentIntermediate30 seconds
• Sit-up punchesAbsNo equipmentAdvanced10 reps
• Skin the catAbsPull-up barIntermediate10 reps
• Skin the cat on ringsAbsRingsIntermediate10 reps
• SkippingQuadsNo equipmentIntermediate30 seconds
• Spiderman plankAbsNo equipmentIntermediate30 seconds
• Spiderman push-upsTricepsNo equipmentIntermediate10 reps
• Straddle splitHip flexorsNo equipmentIntermediate10 reps
• Straight leg boundsHip flexorsNo equipmentIntermediate30 seconds
• Strict pulloverAbsPull-up barIntermediate10 reps
• Supine pull-ups in lBicepsPull-up barIntermediate10 reps
• Toe tap hopsHip flexorsNo equipmentIntermediate30 seconds
• Toe-touch pull-upsBicepsPull-up barIntermediate10 reps
• Tucked front leverAbsPull-up barAdvanced30 seconds
• Tucked front lever negativesAbsPull-up barAdvanced30 seconds
• Tucked front lever raises on ringsBicepsRingsAdvanced30 seconds
• Tucked hollow body crunchesAbsNo equipmentIntermediate10 reps
• Tucked l-sit on ringsTricepsRingsAdvanced10 reps
• Tucked planche dipsTricepsParallel barsAdvanced10 reps

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