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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

1991 exercises

• Incline weighted push-upsTricepsBox or step +1Advanced10 reps
• IInternally rotated seated rear delt flyRear shouldersDumbbellsBeginner10 reps
• IInverted lat pull downLatsPull-up barIntermediate10 reps
• Inverted pullAbsRingsIntermediate10 reps
• Inverted rowMid backNo equipmentBeginner10 reps
• IIsometria alle paralleleChestNo equipmentIntermediate10 reps
• IIsometria trazioni impugnatura inversaLatsPull-up barIntermediate10 reps
• Isometric dipsTricepsParallel barsIntermediate30 seconds
• Isometric dipsTricepsParallel barsIntermediate30 seconds
• Isometric half-way prone pull-upsBicepsPull-up barBeginner30 seconds
• Isometric half-way supine pull-upsBicepsPull-up barBeginner30 seconds
• Isometric impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric knee raisesAbsPull-up barBeginner30 seconds
• Isometric l sit on barAbsPull-up barAdvanced30 seconds
• Isometric l sit on parallel barsAbsParallel barsAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric one arm up-middle-down pull-upsForearmsPull-up barAdvanced30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric prone pull-upsBicepsPull-up barIntermediate30 seconds
• Isometric pull-ups commandBicepsPull-up barIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric scapular protractionTricepsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric supine pull-upsBicepsPull-up barIntermediate30 seconds
• IIsometric wipersChestNo equipmentIntermediate30 seconds
• JJalón al pecho con agarre anchoLatsCable machineIntermediate10 reps
• JJalon caballero unialteralBrachialisDumbbellsIntermediate10 reps
• JJerk OLShouldersBarbellIntermediate10 reps
• JJM pressTricepsBarbellIntermediate10 reps
• Jump-assisted muscle upTricepsPull-up barAdvanced30 seconds
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• Jumping tsShouldersNo equipmentIntermediate30 seconds
• KKettlebell alternating rowLatsKettlebellBeginner10 reps
• KKettlebell alternating single arm thrusterGlutesKettlebellIntermediate10 reps
• KKettlebell alternating z pressFront shouldersKettlebellIntermediate10 reps
• Kettlebell atomic crunchAbsKettlebellIntermediate10 reps
• Kettlebell ballistic rowQuadsKettlebellIntermediate10 reps
• KKettlebell bench pressChestKettlebellBeginner10 reps

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