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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

36 exercises

• AAdductor raise side lying long leverInner thighsNo equipmentAdvanced30 seconds
• Army crawlShouldersNo equipmentAdvanced30 seconds
• Assisted pistol squatQuadsNo equipmentAdvanced10 reps
• BBodyweight alternating forward lungeGlutesNo equipmentAdvanced10 reps
• BBodyweight feet elevated single leg glute bridgeGlutesNo equipmentAdvanced10 reps
• BBodyweight reverse step upQuadsNo equipmentAdvanced10 reps
• BBodyweight single leg squatGlutesNo equipmentAdvanced10 reps
• CCardio skater to single leg burpeeCalvesNo equipmentAdvanced30 seconds
• CCore stability 4 crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability 5 crosslateral limb raise into knee elbow tuck push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability regression crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• Diver push-upsChestNo equipmentAdvanced10 reps
• DDragon squatQuadsNo equipmentAdvanced10 reps
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Handstand with posterior pelvic tilt facing the wallAbsNo equipmentAdvanced10 reps
• Hollow body sitting to v-sitAbsNo equipmentAdvanced10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• Hop heel clicksCalvesNo equipmentAdvanced30 seconds
• Hop heel clicks ( floor )ShouldersNo equipmentAdvanced30 seconds
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Pistol squatQuadsNo equipmentAdvanced10 reps
• PPistol squats rightGlutesNo equipmentAdvanced10 reps
• SSingle leg bosu ball balance 2FeetNo equipmentAdvanced30 seconds
• SSingle leg box jumpGlutesNo equipmentAdvanced30 seconds
• Single leg bridgesGlutesNo equipmentAdvanced10 reps
• Sit-up punchesAbsNo equipmentAdvanced10 reps
• Squat hold hopsQuadsNo equipmentAdvanced30 seconds
• SStability ball sissy squatQuadsNo equipmentAdvanced10 reps
• Tree pose holdCalvesNo equipmentAdvanced30 seconds
• Tucked v-sitAbsNo equipmentAdvanced10 reps
• V-sitAbsNo equipmentAdvanced10 reps