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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

443 exercises

• Single arm plank to rowShouldersKettlebellAdvanced30 seconds
• SSingle-arm preacher curlBicepsDumbbellsAdvanced10 reps
• Single leg front leverAbsPull-up barAdvanced30 seconds
• Single leg front lever negativeAbsPull-up barAdvanced30 seconds
• Slow muscle up on ringsTricepsRingsAdvanced10 reps
• SSmith machine drag curlBicepsSmith machineBeginner10 reps
• Speed bag punchesShouldersNo equipmentBeginner10 reps
• SSpider curlBicepsBenchIntermediate10 reps
• SStanding bicep curlBicepsDumbbellsIntermediate10 reps
• Standing biceps stretch leftShouldersNo equipmentIntermediate30 seconds
• Standing biceps stretch rightShouldersNo equipmentIntermediate30 seconds
• Straddle planche on rings with neutral gripFront shouldersRingsAdvanced30 seconds
• Straddle planche on rings with supinated gripFront shouldersRingsAdvanced30 seconds
• Straddle planche witchFront shouldersParallettesAdvanced30 seconds
• Straight bar cable curlsBicepsCable machineIntermediate10 reps
• Strict muscle upBicepsPull-up barAdvanced10 reps
• Strict pulloverAbsPull-up barIntermediate10 reps
• Supine back leverTricepsLow barAdvanced30 seconds
• Supine muscle upBicepsPull-up barAdvanced10 reps
• Supine pull-upsBicepsPull-up barIntermediate10 reps
• Supine pull-ups in lBicepsPull-up barIntermediate10 reps
• Supine pull-ups on ringsBicepsRingsIntermediate10 reps
• Supine tucked back leverFront shouldersPull-up barAdvanced30 seconds
• Supine waist pull-upsBicepsPull-up barIntermediate10 reps
• Support position with rotation on ringsTricepsRingsIntermediate10 reps
• Swing and half turnBicepsPull-up barBeginner10 reps
• Swing and quarter turnBicepsPull-up barIntermediate10 reps
• Swing and three quarter turnBicepsPull-up barIntermediate10 reps
• Swing and touch for 540BicepsPull-up barIntermediate10 reps
• Swing for 540BicepsPull-up barIntermediate10 reps
• Swinging front lever pull-upsAbsPull-up barAdvanced10 reps
• Tick tock on ringsTricepsRingsIntermediate10 reps
• Toe-touch pull-upsBicepsPull-up barIntermediate10 reps
• Tornado 360BicepsPull-up barIntermediate10 reps
• Tornado swing and half turnBicepsPull-up barBeginner10 reps
• Tornado swing and quarter turnBicepsPull-up barIntermediate10 reps
• Tornado swing and switchBicepsPull-up barIntermediate10 reps
• Tornado swing and three quarter turnBicepsPull-up barIntermediate10 reps
• Touch and half turn for 540BicepsPull-up barBeginner10 reps
• Traps pullBicepsBandIntermediate10 reps

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