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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

144 exercises

• Elastic band assisted one arm pull-upsBicepsPull-up bar +1Advanced10 reps
• Elbow-assisted one arm pull-upsBicepsPull-up barAdvanced10 reps
• Elbow dipsTricepsParallel barsIntermediate10 reps
• EEZ bar reverse preacher curlBicepsBarbellBeginner10 reps
• EEz bar reverse spider curlBicepsBarbellBeginner10 reps
• False grip hang with bent armsBicepsRingsIntermediate30 seconds
• False grip hang with stretched armsForearmsRingsIntermediate30 seconds
• False grip isometric high pull-upsBicepsRingsIntermediate30 seconds
• False grip pull-upsBicepsRingsIntermediate10 reps
• False grip reversed hangForearmsRingsIntermediate30 seconds
• Forearms pressForearmsNo equipmentIntermediate10 reps
• FForearms stretch variation fourForearmsNo equipmentBeginner30 seconds
• FForearms stretch variation oneForearmsNo equipmentBeginner30 seconds
• FForearms stretch variation threeForearmsNo equipmentBeginner30 seconds
• FForearms stretch variation twoForearmsNo equipmentBeginner30 seconds
• Front lever to front lever touchAbsPull-up barAdvanced30 seconds
• Front lever to muscle up on ringsTricepsRingsAdvanced10 reps
• Front lever touchAbsPull-up barAdvanced30 seconds
• Full planche witchFront shouldersParallettesAdvanced30 seconds
• Handstand on a barTricepsPull-up barAdvanced10 reps
• HefestoBicepsPull-up barIntermediate10 reps
• Hefesto with feet on the groundBicepsLow barIntermediate10 reps
• Hinge rowBicepsRingsIntermediate10 reps
• Hollow pull-ups holdAbsPull-up barIntermediate30 seconds
• Isometric knee raisesAbsPull-up barBeginner30 seconds
• Isometric l sit on barAbsPull-up barAdvanced30 seconds
• Isometric one arm up-middle-down pull-upsForearmsPull-up barAdvanced30 seconds
• KKettlebell bench wrist curlForearmsKettlebellBeginner10 reps
• KKettlebell bench wrist extensionForearmsKettlebellBeginner10 reps
• KKettlebell farmers carryForearmsKettlebellBeginner10 reps
• KKettlebell farmers marchForearmsKettlebellIntermediate30 seconds
• Kettlebell hip haloAbsKettlebellIntermediate10 reps
• KKettlebell reverse curlBicepsKettlebellBeginner10 reps
• KKettlebell single arm farmers marchForearmsKettlebellBeginner30 seconds
• KKettlebell single arm farmers walkForearmsKettlebellBeginner10 reps
• KKettlebell single arm reverse curlBicepsKettlebellBeginner10 reps
• KKettlebell walking farmers marchForearmsKettlebellBeginner30 seconds
• KKettlebell wrist curlForearmsKettlebellBeginner10 reps
• KKettlebell wrist extensionForearmsKettlebellBeginner10 reps
• Knee raises holdAbsPull-up barBeginner30 seconds

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