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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
Filters (3)
Muscle
Impact
Alt arm / leg raises ( bird dog )Beginner10 reps
Alt chest expansionsBeginner10 reps- Alternating pole rotationBeginner30 seconds
- Alternating swipe aroundBeginner30 seconds
ArchersBeginner10 reps
Arm raisesBeginner10 reps
Arm scissorsBeginner10 reps
Arm twistsBeginner10 reps
Arms circlesBeginner30 seconds
Back rotations ( kneeling )Beginner10 reps
BackfistsBeginner10 reps- Backward arm circleBeginner30 seconds
Bicep extensionsBeginner10 reps- Cardio assault bike arms onlyBeginner30 seconds
- Cardio criss cross jacksBeginner30 seconds
- Cardio jumping jacksBeginner30 seconds
Chest expansionsBeginner10 reps
Clench / unclenchBeginner10 reps- Core stability 1 crosslateral limb raise 4Pt positionBeginner30 seconds
- Core stability 2 opposite shoulder tap 4Pt positionBeginner30 seconds
Cross chopsBeginner10 reps
Elbow clicksBeginner10 reps
Elbow strikesBeginner10 reps- Forward arm circleBeginner30 seconds
- Hip openersBeginner30 seconds
HooksBeginner10 reps- I's proneBeginner30 seconds
Knife hand strikesBeginner10 reps- Lat and shoulder external rotation stretch 1 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 2 kneeling dowelBeginner30 seconds
- Lat and shoulder external rotation stretch 3 kneeling dowelBeginner30 seconds
March stepsBeginner30 seconds
Overhead punchesBeginner10 reps
Palm strikesBeginner10 reps- Pole rotationBeginner30 seconds
Punches ( jab + cross )Beginner10 reps
Scissor chopsBeginner10 reps
Shoulder taps ( standing )Beginner10 reps- Shoulders stretch variation fourBeginner30 seconds
- Shoulders stretch variation oneBeginner30 seconds