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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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Impact
March stepsBeginner30 seconds
Marching high kneesIntermediate30 seconds
Medicine ball booklet crunchIntermediate10 reps
MinersIntermediate10 reps
Molotov push-upsIntermediate10 reps
Mountain climberBeginner10 reps
Neck and abs extensionsIntermediate10 reps- Neck carsIntermediate10 reps
Neck flexors strengtheningIntermediate10 reps- Neck half circlesBeginner30 seconds
Negative crunchesBeginner10 reps
Negative to assisted handstand push-upsAdvanced10 reps
Negative wall assisted handstand to tucked plancheAdvanced30 seconds- No push-up burpeesIntermediate30 seconds
- Nordic curlIntermediate10 reps
- Nordic hamstring curlIntermediate10 reps
O-pose holdAdvanced30 seconds
Oblique crunchBeginner10 reps- Oblique jackknifeIntermediate10 reps
One-arm elbow push-upsAdvanced10 reps
One-arm handstandAdvanced10 reps
One arm handstand flagAdvanced10 reps
One-arm plank holdAdvanced30 seconds
One arm push-upsAdvanced10 reps
One arm push-ups with chest clapAdvanced30 seconds
One-arm sphinx push-upsAdvanced10 reps- One armed push-upsIntermediate10 reps
- Open bookIntermediate10 reps
Overhead punchesBeginner10 reps
Overhead squatIntermediate10 reps
Pacer stepsIntermediate10 reps
Palm strikesBeginner10 reps
Pancake stretch on the floorIntermediate30 seconds- Parallel bar dipsIntermediate10 reps
- Parallel bar holdIntermediate30 seconds
Partial repetitions to front splitBeginner10 reps
Partial single leg squatBeginner10 reps
Partial squatBeginner10 reps- Partner lower back extensionsBeginner30 seconds
- Pause hack squatsIntermediate10 reps