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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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Impact
Rubber band glute kickbackIntermediate10 reps- Runners lungeBeginner30 seconds
Runners lunge stretchIntermediate30 seconds
Russian push upsIntermediate10 reps
Russian push-ups on ringsIntermediate10 reps
Russian twistIntermediate10 reps
Russian twist (weighted)Advanced10 reps- Scapula pullsIntermediate10 reps
- Scapular depressionBeginner30 seconds
- Scapular elevationBeginner30 seconds
Scapular protractionBeginner30 seconds
Scapular pull upsIntermediate10 reps
Scapular retractionBeginner30 seconds
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
Scissor chopsBeginner10 reps- Scissor kickBeginner10 reps
- ScissorsIntermediate10 reps
Scissors ( legs )Intermediate10 reps
Scissors on the groundIntermediate10 reps- Scorpion kickIntermediate10 reps
- Scorpion twist poseBeginner30 seconds
Scorpion twistsBeginner10 reps
SeagullsAdvanced10 reps- Seated arm stretchBeginner30 seconds
- Seated band rowBeginner10 reps
- Seated bench pressBeginner10 reps
Seated cable chest flyBeginner10 reps- Seated cable mid trap shrugBeginner10 reps
Seated cable rowBeginner10 reps
Seated calf raisesBeginner10 reps- Seated cervical flexion isometricBeginner30 seconds
- Seated cervical rotation holdBeginner30 seconds
- Seated cervical side flexion holdBeginner30 seconds
- Seated corkscrewBeginner10 reps
- Seated domingBeginner30 seconds
- Seated dumbbell side lateralBeginner10 reps