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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

38 exercises

• BBand wood chopperObliquesBandAdvanced10 reps
• BBarbell suitcase carryGlutesBarbellAdvanced10 reps
• BBarbell suitcase deadliftGlutesBarbellAdvanced10 reps
• BBosu ball hand sideplank hip abductionObliquesBOSU ballAdvanced10 reps
• DDumbbell long lever russian twistObliquesDumbbellsAdvanced10 reps
• DDumbbell overhead side bendObliquesDumbbellsAdvanced10 reps
• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Front lever to one arm front leverBicepsPull-up barAdvanced30 seconds
• HHand side plank reach throughObliquesNo equipmentAdvanced30 seconds
• Human flagObliquesAgility ladderAdvanced10 reps
• KKettlebell windmillObliquesKettlebellAdvanced10 reps
• L sit raises with wink on parallel barsAbsParallel barsAdvanced10 reps
• LLandmine alternating lunge and twistObliquesBarbellAdvanced10 reps
• LLandmine oblique twistObliquesBarbellAdvanced10 reps
• Lateral planche with extended armsAbsNo equipmentAdvanced30 seconds
• One arm front leverBicepsPull-up barAdvanced30 seconds
• One arm front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One arm hanging leg raisesForearmsPull-up barAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Push-up shoulder tapsChestNo equipmentAdvanced10 reps
• RRevolved head to kneeObliquesMatAdvanced30 seconds
• Shoulder assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• SSide plank reach throughObliquesNo equipmentAdvanced30 seconds
• Single arm plank to rowShouldersKettlebellAdvanced30 seconds
• Sit-up punchesAbsNo equipmentAdvanced10 reps
• SSmith machine oblique crunchObliquesSmith machineAdvanced10 reps
• Tree pose holdCalvesNo equipmentAdvanced30 seconds
• Weighted crunchObliquesDumbbellsAdvanced10 reps
• Wrist assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Wrist assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Wrist assisted one arm tucked front lever withBicepsPull-up barAdvanced30 seconds