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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
- Mini band kneeling rowBeginner10 reps
- Mini band overhead flyBeginner10 reps
- Mini band plank hand step outBeginner30 seconds
- Mini band pull apartBeginner10 reps
- Mini band tricep pushdownBeginner10 reps
Mixed grip muscle upAdvanced10 reps
Mixed grip pull-upsIntermediate10 reps
Mixed grip weighted pull-upsAdvanced10 reps
Modified pulldownIntermediate10 reps
Molotov push-upsIntermediate10 reps- MountainBeginner30 seconds
Muscle upAdvanced10 reps
Muscle up on ringsAdvanced10 reps
Muscle up to front leverAdvanced10 reps
Muscle up with grip changeAdvanced10 reps
Narrow grip muscle upAdvanced10 reps
Narrow grip pull-upsIntermediate10 reps- Narrow pulldownBeginner10 reps
Neck and abs extensionsIntermediate10 reps- Neck extensionIntermediate10 reps
Neck flexors strengtheningIntermediate10 reps
Negative dips with jumpBeginner30 seconds
Negative flagBeginner10 reps
Negative front leverAdvanced30 seconds
Negative impossible dipAdvanced10 reps
Negative jump-asissted muscle upAdvanced30 seconds
Negative prone pull-upsBeginner10 reps
Negative straddle flagBeginner10 reps
Negative supine pull-upsBeginner10 reps
Negative to assisted handstand push-upsAdvanced10 reps
Negative wall assisted handstand to tucked plancheAdvanced30 seconds
Negative weighted pull-upsAdvanced10 reps
Negative weigthed dipsBeginner10 reps- Neutral chest pressBeginner10 reps
Neutral dips on ringsIntermediate10 reps
Neutral explosive pull-upsAdvanced30 seconds
Neutral-grip chest pulldownIntermediate10 reps- Neutral grip lat pulldownIntermediate10 reps
Neutral-grip pull-ups or TRX rowsIntermediate10 reps
Neutral-grip row on ringsIntermediate10 reps