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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

473 exercises

• Negative jump-asissted muscle upBicepsPull-up barAdvanced30 seconds
• Negative straddle flagBicepsAgility ladderBeginner10 reps
• Negative to assisted handstand push-upsTricepsNo equipmentAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• Negative weigthed dipsTricepsParallel bars +1Beginner10 reps
• Neutral dips on ringsTricepsRingsIntermediate10 reps
• Neutral push-ups on ringsTricepsRingsIntermediate10 reps
• Neutral support position on ringsTricepsRingsIntermediate10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• OOne arm cow face poseTricepsMatBeginner30 seconds
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm isometric dipsTricepsParallel barsAdvanced30 seconds
• OOne arm overhead cable tricep extensionTricepsCable machineAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• One-arm sphinx push-upsTricepsNo equipmentAdvanced10 reps
• OOne arm triceps extensions on cableTricepsCable machineAdvanced10 reps
• OOne armed push-upsChestNo equipmentIntermediate10 reps
• OOverhead cable tricep extensionTricepsCable machineIntermediate10 reps
• OOverhead press isometricShouldersBarbellIntermediate30 seconds
• Overhead punchesShouldersNo equipmentBeginner10 reps
• Palm strikesShouldersNo equipmentBeginner10 reps
• PParallel bar holdShouldersNo equipmentIntermediate30 seconds
• Partial hefesto on ringsBicepsRingsBeginner10 reps
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• PPatadas traserasTricepsBenchIntermediate10 reps
• Pelicans on ringsBicepsRingsIntermediate10 reps
• Pike compressionsAbsNo equipmentIntermediate10 reps
• Pike push-upsTricepsNo equipmentIntermediate10 reps
• Pike push-ups on ringsTricepsRingsIntermediate10 reps
• Pike push-ups with elevationFront shouldersNo equipmentIntermediate10 reps
• PPin bench press BBChestBarbellIntermediate10 reps
• PPin OHPShouldersBarbellIntermediate10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• Planche on barTricepsPull-up barAdvanced30 seconds
• Plank pass through with kettlebellAbsKettlebellIntermediate30 seconds

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