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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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459 exercises

• BBosu serratus activation plankChestNo equipmentBeginner30 seconds
• BBox dipsChestNo equipmentIntermediate10 reps
• BBox handstand push-upShouldersNo equipmentAdvanced10 reps
• BBoxingShouldersNo equipmentIntermediate10 reps
• Bridge tapsGlutesNo equipmentIntermediate10 reps
• BurpeeAbsNo equipmentIntermediate10 reps
• Bus driversShouldersNo equipmentIntermediate10 reps
• ButterflyChestNo equipmentIntermediate10 reps
• BButterfly narrow gripChestNo equipmentIntermediate10 reps
• BButterfly reverseShouldersNo equipmentIntermediate10 reps
• BButterfly supermanTrapsNo equipmentIntermediate10 reps
• CCardio assault bike arms onlyShouldersNo equipmentBeginner30 seconds
• CCardio criss cross jacksCalvesNo equipmentBeginner30 seconds
• CCardio jumping jacksSide glutesNo equipmentBeginner30 seconds
• CCardio row erg rowerBicepsNo equipmentBeginner30 seconds
• CCardio row erg rower arms onlyBicepsNo equipmentBeginner30 seconds
• CCardio row erg rower four stroke sprint startBicepsNo equipmentBeginner30 seconds
• CCardio skater to single leg burpeeCalvesNo equipmentAdvanced30 seconds
• CCardio ski ergAbsNo equipmentBeginner30 seconds
• CCardio step out jacksGlutesNo equipmentBeginner30 seconds
• CChair dipsTricepsNo equipmentIntermediate10 reps
• Chest expansionsChestNo equipmentBeginner10 reps
• Chest pressChestNo equipmentIntermediate10 reps
• CChest stretch variation fourChestNo equipmentBeginner30 seconds
• CChest stretch variation oneChestNo equipmentBeginner30 seconds
• CChest stretch variation threeChestNo equipmentBeginner30 seconds
• CChest stretch variation twoChestNo equipmentBeginner30 seconds
• Chin upsLatsNo equipmentIntermediate10 reps
• Clap on thigh push-upsTricepsNo equipmentIntermediate30 seconds
• Clap push-upsTricepsNo equipmentIntermediate30 seconds
• Claps over the headShouldersNo equipmentIntermediate30 seconds
• Clench / unclenchForearmsNo equipmentBeginner10 reps
• Close-grip lat pull downLatsNo equipmentIntermediate10 reps
• Close-grip press-upsBrachialisNo equipmentIntermediate10 reps
• Close grip push-upsTricepsNo equipmentAdvanced10 reps
• Cobra push-upsTricepsNo equipmentIntermediate10 reps
• CCool-down swimShouldersNo equipmentIntermediate10 reps
• CCore stability 1 crosslateral limb raise 4Pt positionAbsNo equipmentBeginner30 seconds
• CCore stability 2 opposite shoulder tap 4Pt positionBicepsNo equipmentBeginner30 seconds
• CCore stability 4 crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds

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