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 (2)
Impact
Rope pullover/rowIntermediate10 reps- Rotary torso machineIntermediate10 reps
- RowIntermediate10 reps
- Rower pikeIntermediate10 reps
Rowing in barIntermediate10 reps- Rowing, lying on benchIntermediate10 reps
- Rowing machineIntermediate10 reps
Rowing, t-barIntermediate10 reps
Rowing with barIntermediate10 reps- Rowing with TRX bandIntermediate10 reps
Rubber band glute kickbackIntermediate10 reps
Runners lunge stretchIntermediate30 seconds
Russian push upsIntermediate10 reps
Russian push-ups on ringsIntermediate10 reps
Russian twistIntermediate10 reps- Scapula pullsIntermediate10 reps
Scapular pull upsIntermediate10 reps
Scapular retraction on the floorIntermediate10 reps
Scapular retraction on the ground with elevationIntermediate10 reps
Scapular retraction with body weight on the groundIntermediate10 reps
Scapular retractions with elevationIntermediate10 reps- SchwimmenIntermediate10 reps
- ScissorsIntermediate10 reps
Scissors ( legs )Intermediate10 reps
Scissors on the groundIntermediate10 reps- Scorpion kickIntermediate10 reps
- Shinbox IR stretchIntermediate30 seconds
Short dipsIntermediate10 reps- Shotgun rowIntermediate10 reps
Shotgun squatIntermediate10 reps
Shoulder and scapula rotationsIntermediate10 reps- Shoulder dislocatesIntermediate10 reps
Shoulder dislocationIntermediate10 reps- Shoulder dumbbell pendular exerciseIntermediate10 reps
Shoulder extensionIntermediate10 reps
Shoulder extension on a bar with hands togetherIntermediate10 reps
Shoulder extension on the floor with hands togetherIntermediate10 reps
Shoulder extensions on the barIntermediate10 reps
Shoulder extensions on the floorIntermediate10 reps- Shoulder external rotation (cable)Intermediate10 reps