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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

539 exercises

• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Elbow strike sit-upsAbsNo equipmentAdvanced10 reps
• Explosive australian chin upsBicepsLow barAdvanced30 seconds
• Explosive australian pull-upsBicepsLow barAdvanced30 seconds
• Explosive bulgarian squatGlutesBox or stepAdvanced30 seconds
• Explosive dipsTricepsParallel barsAdvanced30 seconds
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive pistol squatQuadsNo equipmentAdvanced30 seconds
• Explosive pull-upsBicepsPull-up barAdvanced30 seconds
• Explosive push-ups with kneesTricepsNo equipmentAdvanced30 seconds
• Explosive spartan dips with switchTricepsParallel barsAdvanced30 seconds
• Explosive squatQuadsNo equipmentAdvanced30 seconds
• Explosive supine pull-upsBicepsPull-up barAdvanced30 seconds
• Explosive switching lungesQuadsNo equipmentAdvanced30 seconds
• Explosive weighted dipsTricepsParallel bars +1Advanced30 seconds
• Explosive weighted lunges with changeCalvesAdded weightAdvanced30 seconds
• Explosive weighted push-upsTricepsAdded weightAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• Fallen tucked front leverAbsPull-up barAdvanced30 seconds
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• FFly with dumbbells, decline benchChestBenchAdvanced10 reps
• Forearm planche in barFront shouldersPull-up barAdvanced30 seconds
• Frog to handstandTricepsNo equipmentAdvanced10 reps
• From pike to planche leanSerratusNo equipmentAdvanced10 reps
• Front leverAbsPull-up barAdvanced30 seconds
• Front lever one leg advanced and one leg tuckedAbsPull-up barAdvanced30 seconds
• Front lever pull-upsBicepsPull-up barAdvanced10 reps
• Front lever raisesBicepsPull-up barAdvanced30 seconds
• Front lever row to pike and negativeBicepsPull-up barAdvanced10 reps
• Front lever to front lever touchAbsPull-up barAdvanced30 seconds
• Front lever to muscle up on ringsTricepsRingsAdvanced10 reps
• Front lever to one arm front leverBicepsPull-up barAdvanced30 seconds
• Front lever touchAbsPull-up barAdvanced30 seconds
• FFront lever tuckShouldersPull-up barAdvanced30 seconds
• Full plancheTricepsNo equipmentAdvanced30 seconds
• Full planche assisted with elastic bandTricepsBand +1Advanced30 seconds
• Full planche on rings with neutral gripBicepsRingsAdvanced30 seconds

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