Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
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
- 1-Arm half-kneeling lat pulldownBeginner10 reps
180º leg assisted side vaultBeginner10 reps
Abdominal wheel with supported kneesBeginner10 reps
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- Arms pulling straps airplane prone on the boxBeginner10 reps
- Arms pulling straps plow prone on the boxBeginner10 reps
- Assisted chin-upsBeginner10 reps
Assisted hefesto on ground without supportBeginner10 reps- Assisted pull-upBeginner10 reps
Assisted skin the cat hold on parallel barsBeginner30 seconds
Assisted skin the cat on parallel barsBeginner10 reps
Back rotations ( kneeling )Beginner10 reps- Back rowing preps airplane seatedBeginner10 reps
- Back rowing preps bicep curls seatedBeginner10 reps
- Back rowing preps open elbow seatedBeginner10 reps
- Back rowing preps roll down with bicep curl seatedBeginner10 reps
- Back rowing preps triceps seatedBeginner10 reps
BackfistsBeginner10 reps- Backstroke prep lying on boxBeginner10 reps
- Backward arm circleBeginner30 seconds
- Band bayesian curlBeginner10 reps
- Band bayesian reverse curlBeginner10 reps
- Band bench flyBeginner10 reps
- Band bent over rowBeginner10 reps
- Band chest flyBeginner10 reps
- Band chest pressBeginner10 reps
- Band curlBeginner10 reps
- Band face pullBeginner10 reps
- Band floor pressBeginner10 reps
- Band front raiseBeginner10 reps
- Band half kneeling single arm pulldownBeginner10 reps
- Band high curlBeginner10 reps