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 (2)
Muscle
Impact
- Rowing machineIntermediate10 reps
Scissor chopsBeginner10 reps
Seal jacksIntermediate10 reps- Seated dumbbell side lateralBeginner10 reps
- Shoulder dumbbell pendular exerciseIntermediate10 reps
- Shoulder external rotation (cable)Intermediate10 reps
- Shoulder internal rotation (cable)Intermediate10 reps
Shoulder press, barbellIntermediate10 reps
Shoulder press, dumbbellsIntermediate10 reps
Shoulder press, on machineIntermediate10 reps- Shoulder press, on multi pressIntermediate10 reps
Shoulder raise (dumbbell)Intermediate10 reps- Shoulder raise side and front DBIntermediate10 reps
Shoulder taps ( standing )Beginner10 reps- Shoulders stretch variation fourBeginner30 seconds
- Shoulders stretch variation oneBeginner30 seconds
- Shoulders stretch variation threeBeginner30 seconds
- Shoulders stretch variation twoBeginner30 seconds
- Shrugs on multipressIntermediate10 reps
Side jacksBeginner10 reps- Side lateral raise - back (cable)Intermediate10 reps
- Side lateral raise - front (cable)Intermediate10 reps
Side shoulder tapsBeginner10 reps
Side-to-side chopsBeginner10 reps- Side to side push upsIntermediate10 reps
Single-arm dumbbell shoulder pressAdvanced10 reps
Single arm plank to rowAdvanced30 seconds
Sit-up punchesAdvanced10 reps
SkiersBeginner10 reps- Sleeper stretchIntermediate30 seconds
- Smith machine seated overhead pressBeginner10 reps
- Smith machine upright rowIntermediate10 reps
Smith pressIntermediate10 reps- SnatchIntermediate10 reps
- Snatch OLIntermediate10 reps
Speed bag punchesBeginner10 reps
Split jacksIntermediate10 reps
Squat hold punchesIntermediate30 seconds
Squat jacksIntermediate10 reps
Stacked push-upsAdvanced10 reps