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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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Muscle
Impact
Double stride with burpee and muscle upAdvanced30 seconds- Drag pushdownIntermediate10 reps
Dragon push-upsAdvanced10 reps- Dumbbell bench braced single arm overhead tricep extensionBeginner10 reps
- Dumbbell close grip bench pressIntermediate10 reps
- Dumbbell decline skullcrusherBeginner10 reps
Dumbbell floor pressBeginner10 reps
Dumbbell hex pressIntermediate10 reps- Dumbbell high incline skulloverAdvanced10 reps
- Dumbbell incline skullcrusherIntermediate10 reps
- Dumbbell incline skulloverAdvanced10 reps
Dumbbell military pressIntermediate10 reps- Dumbbell overhead tricep extensionBeginner10 reps
- Dumbbell rolling tricep extensionAdvanced10 reps
- Dumbbell seated overhead tricep extensionIntermediate10 reps
- Dumbbell single arm incline skullcrusherIntermediate10 reps
- Dumbbell single arm overhead tricep extensionBeginner10 reps
- Dumbbell single arm seated overhead tricep extensionIntermediate10 reps
- Dumbbell single arm skullcrusherIntermediate10 reps
- Dumbbell single arm tricep guilotine pressIntermediate10 reps
Dumbbell skullcrusherBeginner10 reps- Dumbbell tate pressIntermediate10 reps
- Dumbbell tricep guillotine pressBeginner10 reps
Dumbbell tricep kickbackBeginner10 reps- Dumbbell triceps extensionIntermediate10 reps
- Dumbell tate pressIntermediate10 reps
Elastic band assisted back leverAdvanced30 seconds
Elastic band assisted dipsBeginner10 reps
Elastic band assisted hefestoBeginner10 reps
Elastic band assisted push-upsBeginner10 reps
Elastic band assisted rings muscle upAdvanced10 reps
Elastic band assisted straddle plancheAdvanced30 seconds
Elbow dipsIntermediate10 reps- Elbow extensor isometric seated overhead dumbbellBeginner30 seconds
- Elbow extensor mobilisation kneeling lacrosse ballBeginner30 seconds
Elbow flexion and extensionIntermediate10 reps
Elbow push-upsIntermediate10 reps- Elbows tucked DB bench pressIntermediate10 reps
Explosive dipsAdvanced30 seconds
Explosive push-ups with kneesAdvanced30 seconds