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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

159 exercises

• L sit to front leverBicepsPull-up barAdvanced10 reps
• L-sit to handstandTricepsParallettesAdvanced10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• LLandmine hollow holdAbsBarbellAdvanced30 seconds
• Lateral planche with extended armsAbsNo equipmentAdvanced30 seconds
• Leg assisted front lever on parallel barsAbsParallel barsAdvanced30 seconds
• Leg assisted front lever pull-ups on parallel barsBicepsParallel barsAdvanced10 reps
• LLong lever forearm plankAbsNo equipmentAdvanced30 seconds
• LLong lever plankAbsNo equipmentAdvanced30 seconds
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Negative impossible dipTricepsParallel barsAdvanced10 reps
• O-pose holdAbsNo equipmentAdvanced30 seconds
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• Olympic muscle up progressionAbsPull-up barAdvanced10 reps
• One arm front leverBicepsPull-up barAdvanced30 seconds
• One arm front lever raisesBicepsPull-up barAdvanced30 seconds
• One arm front lever with elastic bandBicepsPull-up bar +1Advanced30 seconds
• One arm hanging leg raisesForearmsPull-up barAdvanced10 reps
• One-arm plank holdAbsNo equipmentAdvanced30 seconds
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• One straddle leg and one advanced tucked front leverAbsPull-up barAdvanced30 seconds
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• Plank crunchesAbsNo equipmentAdvanced30 seconds
• Plank into lungeAbsNo equipmentAdvanced30 seconds
• Plank jump-insAbsNo equipmentAdvanced30 seconds
• Plank punchesAbsNo equipmentAdvanced30 seconds
• Plank walk-outsAbsNo equipmentAdvanced30 seconds
• PPlate hollow holdAbsWeight plateAdvanced30 seconds
• Pole assisted impossible dip repTricepsParallel barsAdvanced10 reps
• Push-up + jab + crossChestNo equipmentAdvanced10 reps
• Push-up shoulder tapsChestNo equipmentAdvanced10 reps
• Raises to half front lever in low barBicepsLow barAdvanced30 seconds
• Ring front leverAbsRingsAdvanced30 seconds
• SeagullsAbsNo equipmentAdvanced10 reps

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