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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 (2)
Muscle
Impact
- Plank-to-elbow extensionIntermediate30 seconds
Plank walk-outsAdvanced30 seconds- Posterior pelvic tiltIntermediate10 reps
Posterior pelvic tilt on the floorIntermediate10 reps
Posterior pelvic tilt with extended armsIntermediate10 reps- Prayer stretch 1Beginner30 seconds
- Prayer stretch 2 rollerBeginner30 seconds
- Prayer stretch side bendBeginner30 seconds
Press to handstandAdvanced10 reps
Punches ( jab + cross )Beginner10 reps
Push lungesIntermediate10 reps
Push-up + jab + crossAdvanced10 reps
Push-up shoulder tapsAdvanced10 reps
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups plank with alternating leg raisesIntermediate30 seconds
Push-ups to pike positionIntermediate10 reps
Push-ups with scapular protractionIntermediate10 reps
Quadruped shoulder tapsIntermediate10 reps- Radio taisoIntermediate10 reps
- Reach and catchBeginner10 reps
- Reach upsIntermediate10 reps
Rear elbow leanIntermediate10 reps- Recovery bobbingIntermediate10 reps
- Reverse crunchIntermediate10 reps
- Reverse crunch kick upIntermediate10 reps
Reverse crunchesIntermediate10 reps
Reverse plank kicksIntermediate30 seconds- Ring standing roll outIntermediate30 seconds
- Rowing machineIntermediate10 reps
Scapular protractionBeginner30 seconds
Scapular retraction on the ground with elevationIntermediate10 reps- Scissor kickBeginner10 reps
- ScissorsIntermediate10 reps
Scissors ( legs )Intermediate10 reps
Scissors on the groundIntermediate10 reps
SeagullsAdvanced10 reps- Seated corkscrewBeginner10 reps
Seated knee tuckBeginner10 reps- Seated lateral line stretchBeginner30 seconds
- Serratus activation active plankBeginner30 seconds