Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (3)
Muscle
Impact
Alt chest expansionsBeginner10 reps
ArchersBeginner10 reps
Arm raisesBeginner10 reps
Arms circlesBeginner30 seconds
Back rotations ( kneeling )Beginner10 reps
BackfistsBeginner10 reps- Bodyweight overhand inverted rowBeginner10 reps
- Bodyweight standing inverted rowBeginner10 reps
Chest expansionsBeginner10 reps
Elbow clicksBeginner10 reps
Elbow strikesBeginner10 reps
Forward bend holdBeginner30 seconds
Forward bendsBeginner10 reps
Inverted rowBeginner10 reps
Knife hand strikesBeginner10 reps- Laying tsBeginner30 seconds
Overhead punchesBeginner10 reps
Prone reverse flyBeginner10 reps
Reverse angelsBeginner10 reps
Roll backsBeginner10 reps- Scapular depressionBeginner30 seconds
Scissor chopsBeginner10 reps
Scorpion twistsBeginner10 reps
Shoulder taps ( standing )Beginner10 reps
Side shoulder tapsBeginner10 reps
Side-to-side chopsBeginner10 reps
Speed bag punchesBeginner10 reps
Step tsBeginner10 reps
Step w-extensionsBeginner10 reps
Superman holdBeginner30 seconds- Traps mid back stretch variation oneBeginner30 seconds
- Traps mid back stretch variation twoBeginner30 seconds
Tricep extensions ( standing )Beginner10 reps
W-extensions ( standing )Beginner10 reps