Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (1)
Muscle
Impact
Advanced l-sit on parallel barsAdvanced10 reps
Advanced tucked front lever elevationsAdvanced30 seconds- Alternating pole rotationBeginner30 seconds
Archer row on ringsAdvanced10 reps
Asymmetrical australin pull-upsIntermediate10 reps
Australian archer pull-upsAdvanced10 reps
Australian chin upsIntermediate10 reps
Australian pull-upsIntermediate10 reps
Australian pull-ups at home with a tableIntermediate10 reps
Australian pull-ups at home with chairsIntermediate10 reps
Australian pull-ups nivel 0Intermediate10 reps
Australian pull-ups with elbows outIntermediate10 reps
Australian switching typewriter pull-upsAdvanced10 reps
Australian typewriter pull-upsAdvanced10 reps
Back bridge in shoulder extensionIntermediate10 reps- Back rowing preps airplane seatedBeginner10 reps
- Back rowing preps open elbow seatedBeginner10 reps
- Backward arm circleBeginner30 seconds
- Band face pullBeginner10 reps
- Band high face pullBeginner10 reps
- Band pull apartBeginner10 reps
- Band rear delt flyIntermediate10 reps
Birds with dumbbellIntermediate10 reps
Bulgarian row on ringsIntermediate10 reps- Cable bar face pullBeginner10 reps
- Cable external rotationBeginner10 reps
- Cable high internally rotated reverse flyBeginner10 reps
- Cable high reverse flyBeginner10 reps
- Cable high single arm rear delt flyBeginner10 reps
- Cable rope face pullsBeginner10 reps
- Cable rope kneeling face pullBeginner10 reps
- Cable seated bar face pullBeginner10 reps
- Cable seated rope face pullBeginner10 reps
- Cable seated single arm face pullBeginner10 reps
- Cable single arm face pullBeginner10 reps
- Cable single arm internally rotated high reverse flyBeginner10 reps
- Cable single arm rear delt rowAdvanced10 reps
- Cable standing single arm cross rear delt rowBeginner10 reps
- Cardio band reverse fly jacksBeginner30 seconds
Chest pull-upsIntermediate10 reps