Spanish
Add a new courseJust a Task0 day streakDo a lesson today to start a new streak!
SMTW
TFS
Streak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View more
GemsYou have 500 gemsGo to shopHearts
You have full heartsKeep on learning
Unlimited heartsGet Super
Refill hearts
350Explore
WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
Library
Filters (2)
Muscle
Impact
- Push OHPIntermediate10 reps
Quadriped arm and leg raiseIntermediate10 reps- Radio taisoIntermediate10 reps
- Reverse cable flyeIntermediate10 reps
- Reverse fly standingIntermediate10 reps
Reverse plank kicksIntermediate30 seconds- Rowing machineIntermediate10 reps
Seal jacksIntermediate10 reps- Shoulder dumbbell pendular exerciseIntermediate10 reps
- Shoulder external rotation (cable)Intermediate10 reps
- Shoulder internal rotation (cable)Intermediate10 reps
Shoulder press, barbellIntermediate10 reps
Shoulder press, dumbbellsIntermediate10 reps
Shoulder press, on machineIntermediate10 reps- Shoulder press, on multi pressIntermediate10 reps
Shoulder raise (dumbbell)Intermediate10 reps- Shoulder raise side and front DBIntermediate10 reps
- Shrugs on multipressIntermediate10 reps
- Side lateral raise - back (cable)Intermediate10 reps
- Side lateral raise - front (cable)Intermediate10 reps
- Side to side push upsIntermediate10 reps
- Sleeper stretchIntermediate30 seconds
- Smith machine upright rowIntermediate10 reps
Smith pressIntermediate10 reps- SnatchIntermediate10 reps
- Snatch OLIntermediate10 reps
Split jacksIntermediate10 reps
Squat hold punchesIntermediate30 seconds
Squat jacksIntermediate10 reps
Standing biceps stretch leftIntermediate30 seconds
Standing biceps stretch rightIntermediate30 seconds- Straight bar cable front raiseIntermediate10 reps
- Stroke-and-roll drillIntermediate10 reps
- Swing to upright rowIntermediate10 reps
- ThrusterIntermediate10 reps
Tricep dipsIntermediate10 reps- TRX rear delt flyIntermediate10 reps
TRX rowsIntermediate10 reps- Turkish get-upIntermediate10 reps
- Upper backIntermediate10 reps