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)
Muscle
Impact
Shoulder extensions on the floorIntermediate10 reps
Shoulder raises in pike push-upsIntermediate10 reps
Shoulder rotationIntermediate10 reps
Shoulder shakeIntermediate10 reps- Shoulders stretch variation oneBeginner30 seconds
- Shoulders stretch variation threeBeginner30 seconds
- Shoulders stretch variation twoBeginner30 seconds
Side full plancheAdvanced30 seconds
Single leg back leverAdvanced30 seconds
Skin the catIntermediate10 reps
Skin the cat on ringsIntermediate10 reps- Smith machine seated overhead pressBeginner10 reps
- Smith machine upright rowIntermediate10 reps
Spartan dipsIntermediate10 reps
Squat and kettlebell pressIntermediate10 reps
Straddle frogIntermediate10 reps
Straddle handstand flag progression to one armAdvanced10 reps
Straddle plancheAdvanced30 seconds
Straddle planche on rings with neutral gripAdvanced30 seconds
Straddle planche on rings with supinated gripAdvanced30 seconds
Straddle planche push-upsAdvanced10 reps
Straddle planche witchAdvanced30 seconds
Straddle pressIntermediate10 reps
Straddle press with bent elbowsIntermediate10 reps
Straddle standIntermediate10 reps
Straddle swingsIntermediate10 reps
Straight handstandAdvanced10 reps
Straight handstand with posterior pelvic tiltAdvanced10 reps
Superman push-upsIntermediate10 reps
Supine back leverAdvanced30 seconds
Supine tucked back leverAdvanced30 seconds- Swing to upright rowIntermediate10 reps
Tick tock on ringsIntermediate10 reps
Tiger bendIntermediate10 reps- TRX i raiseBeginner10 reps
- TRX pushupBeginner10 reps
- TRX y raiseBeginner10 reps
Tucked back lever pull-upsAdvanced10 reps
Tucked back lever pull-ups with close gripAdvanced10 reps
Tucked back lever to inverted hang on ringsAdvanced30 seconds