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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

127 exercises

• BBox supported single leg deadliftGlutesBox or stepAdvanced30 seconds
• Bulgarian weighted squatsQuadsBox or step +1Advanced10 reps
• Burpee with muscle upBicepsPull-up barAdvanced30 seconds
• CCable single leg deadliftGlutesCable machineAdvanced10 reps
• CCable split squatGlutesCable machineAdvanced10 reps
• CCable zercher good morningGlutesCable machineAdvanced10 reps
• CCardio skater to single leg burpeeCalvesNo equipmentAdvanced30 seconds
• CCore stability 4 crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability 5 crosslateral limb raise into knee elbow tuck push up positionAbsNo equipmentAdvanced30 seconds
• CCore stability regression crosslateral limb raise push up positionAbsNo equipmentAdvanced30 seconds
• Diver push-upsChestNo equipmentAdvanced10 reps
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• DDumbbell clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell curtsy deficit lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell deficit reverse lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell feet elevated single leg glute bridgeGlutesDumbbellsAdvanced10 reps
• DDumbbell front rack curtsy deficit lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell front rack deficit reverse lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell front rack step upGlutesDumbbellsAdvanced10 reps
• DDumbbell goblet curtsy deficit lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell goblet curtsy lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell goblet deficit reverse lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell goblet lateral lungeGlutesDumbbellsAdvanced10 reps
• DDumbbell hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell heels up narrow goblet squatGlutesDumbbellsAdvanced10 reps
• DDumbbell overhead squatGlutesDumbbellsAdvanced10 reps
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm front rack step upGlutesDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell single arm step upGlutesDumbbellsAdvanced10 reps
• DDumbbell single leg heels elevated hip thrustGlutesDumbbellsAdvanced10 reps
• DDumbbell single leg single arm deadliftGlutesDumbbellsAdvanced10 reps
• DDumbbell staggered waiters bowGlutesDumbbellsAdvanced10 reps
• Explosive bulgarian squatGlutesBox or stepAdvanced30 seconds
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Explosive weighted lunges with changeCalvesAdded weightAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds

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