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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
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Filters (2)
Muscle
Impact
Plate front raiseBeginner10 reps- Plate full lateral raiseIntermediate10 reps
- Plate haloBeginner10 reps
- Plate internally rotated rear delt flyIntermediate10 reps
- Plate lateral raiseBeginner10 reps
- Plate pinch holdIntermediate30 seconds
- Plate reachBeginner10 reps
- Plate rear delt flyBeginner10 reps
- Plate squat hold reachIntermediate30 seconds
- Plate squat reachBeginner10 reps
- Plate thrusterIntermediate10 reps
- Pole rotationBeginner30 seconds
- Pseudo planche push-upAdvanced10 reps
- PunchesIntermediate10 reps
Punches ( jab + cross )Beginner10 reps- Puppy poseBeginner30 seconds
Push lungesIntermediate10 reps- Push OHPIntermediate10 reps
Push-up shoulder tapsAdvanced10 reps
Quadriped arm and leg raiseIntermediate10 reps- Radio taisoIntermediate10 reps
- Reverse cable flyeIntermediate10 reps
- Reverse fly standingIntermediate10 reps
Reverse plank kicksIntermediate30 seconds- Reverse prayerBeginner30 seconds
- Rowing machineIntermediate10 reps
Scissor chopsBeginner10 reps- Seated dumbbell side lateralBeginner10 reps
- Shoulder dumbbell pendular exerciseIntermediate10 reps
- Shoulder external rotation (cable)Intermediate10 reps
- Shoulder internal rotation (cable)Intermediate10 reps
Shoulder press, barbellIntermediate10 reps
Shoulder press, dumbbellsIntermediate10 reps
Shoulder press, on machineIntermediate10 reps- Shoulder press, on multi pressIntermediate10 reps
Shoulder raise (dumbbell)Intermediate10 reps- Shoulder raise side and front DBIntermediate10 reps
Shoulder taps ( standing )Beginner10 reps- Shoulders stretch variation fourBeginner30 seconds
- Shoulders stretch variation oneBeginner30 seconds