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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

835 exercises

• Plank shoulder tapsShouldersMatIntermediate30 seconds
• Plank step-insAbsNo equipmentIntermediate30 seconds
• Plank step-outsAbsNo equipmentIntermediate30 seconds
• PPlank-to-elbow extensionShouldersNo equipmentIntermediate30 seconds
• Plank walk-outsAbsNo equipmentAdvanced30 seconds
• PPlate hollow holdAbsWeight plateAdvanced30 seconds
• PPlate overhead carryAbsWeight plateBeginner10 reps
• PPlate russian twistObliquesWeight plateIntermediate10 reps
• PPlate situpAbsWeight plateBeginner10 reps
• PPlate standing twistObliquesWeight plateBeginner10 reps
• PPlate superman holdLower backWeight plateIntermediate30 seconds
• PPlate wood chopperObliquesWeight plateBeginner10 reps
• Pole assisted impossible dip repTricepsParallel barsAdvanced10 reps
• PPosterior pelvic tiltAbsNo equipmentIntermediate10 reps
• Posterior pelvic tilt on the floorAbsNo equipmentIntermediate10 reps
• Posterior pelvic tilt with extended armsAbsNo equipmentIntermediate10 reps
• PPrayer stretch 1Lower backNo equipmentBeginner30 seconds
• PPrayer stretch 2 rollerLower backNo equipmentBeginner30 seconds
• PPrayer stretch side bendObliquesNo equipmentBeginner30 seconds
• Press to handstandLower backNo equipmentAdvanced10 reps
• Prone pull-ups at the waistLatsPull-up barIntermediate10 reps
• Pullover on a low barAbsLow barIntermediate10 reps
• Pullover with impulseAbsPull-up barIntermediate10 reps
• Punches ( jab + cross )ShouldersNo equipmentBeginner10 reps
• Push lungesQuadsNo equipmentIntermediate10 reps
• Push-up + jab + crossChestNo equipmentAdvanced10 reps
• Push-up shoulder tapsChestNo equipmentAdvanced10 reps
• Push-ups plank with alternating arm and leg liftsGlutesNo equipmentIntermediate30 seconds
• Push-ups plank with alternating leg raisesLower chestNo equipmentIntermediate30 seconds
• Push-ups to pike positionAbsNo equipmentIntermediate10 reps
• Push-ups to platformTricepsBox or stepIntermediate10 reps
• Push-ups with rotation on ringsTricepsRingsIntermediate10 reps
• Push-ups with scapular protractionTricepsNo equipmentIntermediate10 reps
• QQL mobilisation floor foam rollerLower backFoam rollerBeginner30 seconds
• Quadruped shoulder tapsAbsNo equipmentIntermediate10 reps
• RRadio taisoShouldersNo equipmentIntermediate10 reps
• Raises to half front lever in low barBicepsLow barAdvanced30 seconds
• RReach and catchAbsNo equipmentBeginner10 reps
• RReach upsObliquesNo equipmentIntermediate10 reps
• Rear elbow leanAbsNo equipmentIntermediate10 reps

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