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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

114 exercises

• 180º side vaultTricepsPull-up barIntermediate10 reps
• 180º side vault on a low barTricepsLow barIntermediate10 reps
• 360 swingBicepsPull-up barIntermediate10 reps
• Abdominal plank with displacement to pikeAbsNo equipmentIntermediate30 seconds
• Abdominal wheel with supported kneesAbsFoam rollerBeginner10 reps
• Advanced l-sit on parallel barsAbsParallel barsAdvanced10 reps
• Air-walking pull-upsAbsPull-up barIntermediate10 reps
• Army crawlShouldersNo equipmentAdvanced30 seconds
• Around the worldAbsPull-up barIntermediate10 reps
• Around the world on parallel barsAbsParallel barsIntermediate10 reps
• Assisted skin the cat on parallel barsAbsParallel barsBeginner10 reps
• Aztec push-upsTricepsNo equipmentIntermediate10 reps
• Bar knee raisesAbsPull-up barBeginner10 reps
• Bar knee raises with winkAbsPull-up barBeginner10 reps
• Bar l sit raisesAbsPull-up barAdvanced10 reps
• Barbell assisted shoulder flexion stretchAbsNo equipmentBeginner30 seconds
• BouncesCalvesNo equipmentBeginner10 reps
• Broad stridesQuadsNo equipmentIntermediate10 reps
• Cobra stretchAbsNo equipmentIntermediate30 seconds
• Cobra stretch with torsionAbsNo equipmentIntermediate30 seconds
• Crossed mountain climbersAbsNo equipmentIntermediate10 reps
• Dynamic butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Elbow supported partial front splitHamstringsNo equipmentBeginner10 reps
• Face up leg stretchQuadsNo equipmentIntermediate30 seconds
• Foot standing ab wheelAbsFoam rollerIntermediate10 reps
• Front kicksQuadsNo equipmentIntermediate10 reps
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever touchAbsPull-up barAdvanced30 seconds
• Front splitHamstringsNo equipmentIntermediate10 reps
• Hamstring stretch with rotationHamstringsNo equipmentIntermediate30 seconds
• Hip flexor stretch with repetitionsCalvesNo equipmentIntermediate30 seconds
• Hip flexors extensionsHip flexorsNo equipmentIntermediate10 reps
• Hollow body knee raisesAbsNo equipmentBeginner10 reps
• Hollow body sitting to v-sitAbsNo equipmentAdvanced10 reps
• Hollow body toe touchAbsNo equipmentIntermediate10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• Isometric butterfly stretchHip flexorsNo equipmentIntermediate30 seconds
• Isometric knee raisesAbsPull-up barBeginner30 seconds

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