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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

571 exercises

• MMini band plank hand step outAbsBandBeginner30 seconds
• MMini band plank step outAbsBandBeginner30 seconds
• MMini band scissor kickAbsBandBeginner10 reps
• MMini band walking mountain climberAbsBandBeginner10 reps
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Mountain climberAbsNo equipmentBeginner10 reps
• Muscle up to front leverBicepsPull-up barAdvanced10 reps
• Neck and abs extensionsAbsNo equipmentIntermediate10 reps
• Negative crunchesAbsNo equipmentBeginner10 reps
• Negative flagBicepsAgility ladderBeginner10 reps
• Negative front leverAbsPull-up barAdvanced30 seconds
• Negative impossible dipTricepsParallel barsAdvanced10 reps
• Negative straddle flagBicepsAgility ladderBeginner10 reps
• Neutral push-ups on ringsTricepsRingsIntermediate10 reps
• Neutral support position on ringsTricepsRingsIntermediate10 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
• Pallof pressShouldersCable machineIntermediate10 reps
• Palm strikesShouldersNo equipmentBeginner10 reps
• Parallel bar knee twistsAbsParallel barsBeginner10 reps
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Pelvic retroversion with open legsAbsNo equipmentIntermediate10 reps
• Pike compressionsAbsNo equipmentIntermediate10 reps
• Pike liftsAbsParallel barsIntermediate10 reps
• Pike on the barAbsPull-up barIntermediate10 reps
• PPilates short spineLower backMatIntermediate10 reps
• PPilates teaser prepAbsMatBeginner10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds

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