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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

793 exercises

• Hollow pull-ups holdAbsPull-up barIntermediate30 seconds
• Hollow push-upsTricepsNo equipmentIntermediate10 reps
• Hook kicksGlutesNo equipmentAdvanced10 reps
• HooksShouldersNo equipmentBeginner10 reps
• Human flagObliquesAgility ladderAdvanced10 reps
• HundredAbsMatBeginner10 reps
• HHundred straight legsAbsMatBeginner10 reps
• II into wLower backNo equipmentBeginner30 seconds
• Ice cream makers to front leverAbsPull-up barAdvanced30 seconds
• Impossible dipTricepsParallel barsAdvanced10 reps
• IInchwormLower backNo equipmentBeginner30 seconds
• Incline crunchesAbsBenchBeginner10 reps
• IIncline plank with alternate floor touchAbsNo equipmentBeginner30 seconds
• Inverted pullAbsRingsIntermediate10 reps
• Isometric impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric knee raisesAbsPull-up barBeginner30 seconds
• Isometric l sit on barAbsPull-up barAdvanced30 seconds
• Isometric l sit on parallel barsAbsParallel barsAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric upper-body lumbar crunchLower backNo equipmentIntermediate30 seconds
• JJalon caballero unialteralBrachialisDumbbellsIntermediate10 reps
• Kettlebell atomic crunchAbsKettlebellIntermediate10 reps
• KKettlebell clean and jerkLower backKettlebellAdvanced10 reps
• Kettlebell deadliftLower backKettlebellIntermediate10 reps
• Kettlebell devil pressTricepsKettlebellIntermediate10 reps
• KKettlebell hang clean and jerkLower backKettlebellAdvanced30 seconds
• KKettlebell hang clean and pressLower backKettlebellAdvanced30 seconds
• KKettlebell hang squat clean and jerkLower backKettlebellAdvanced30 seconds
• Kettlebell hip haloAbsKettlebellIntermediate10 reps
• KKettlebell hollow holdAbsKettlebellAdvanced30 seconds
• Kettlebell hollow hold kicksAbsKettlebellIntermediate30 seconds
• Kettlebell l sit toe reacherAbsKettlebellAdvanced10 reps
• Kettlebell russian twistObliquesKettlebellBeginner10 reps
• Kettlebell shoulder haloFront shouldersKettlebellIntermediate10 reps
• KKettlebell single arm clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell single arm farmers walkForearmsKettlebellBeginner10 reps

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