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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

157 exercises

• CCable standing straight leg mid kickbackLower backCable machineBeginner10 reps
• CCat poseLower backMatBeginner30 seconds
• CCobra poseLower backMatBeginner30 seconds
• CCobra stretch 1Lower backNo equipmentBeginner30 seconds
• CCobra stretch 2Lower backNo equipmentBeginner30 seconds
• CControl front plank positionLower backMatBeginner30 seconds
• DeadliftHamstringsAdded weightIntermediate10 reps
• Diver push-upsChestNo equipmentAdvanced10 reps
• Double lunge with burpee and pull-upsBicepsPull-up barIntermediate30 seconds
• Double stride with burpee and muscle upBicepsPull-up barAdvanced30 seconds
• Double unders with jump ropeAbsNo equipmentIntermediate30 seconds
• DDumbbell clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell hang clean and pressLower backDumbbellsAdvanced30 seconds
• Dumbbell lateral lungesGlutesAdded weightIntermediate10 reps
• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell spinal jefferson curlLower backDumbbellsIntermediate10 reps
• DDumbbell supermanLower backDumbbellsBeginner10 reps
• DDumbbell superman holdLower backDumbbellsBeginner30 seconds
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Elbow supported partial front splitHamstringsNo equipmentBeginner10 reps
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• FFloor knee pull bilateralLower backNo equipmentBeginner30 seconds
• Forward bend holdHamstringsNo equipmentBeginner30 seconds
• Forward bendsHamstringsNo equipmentBeginner10 reps
• Front squatHamstringsAdded weightIntermediate10 reps
• Full-body lumbar crunchLower backNo equipmentIntermediate10 reps
• Good morning con kettlebellLower backKettlebellIntermediate10 reps
• Hamstring stretch in partial front splitGlutesNo equipmentBeginner30 seconds
• Hamstring stretch with rotationHamstringsNo equipmentIntermediate30 seconds
• HHappy babyLower backMatBeginner30 seconds
• Hero squatsQuadsNo equipmentIntermediate10 reps
• High bar squatGlutesAdded weightIntermediate10 reps
• HHip rollsLower backMatBeginner10 reps
• Hip rotationObliquesNo equipmentIntermediate10 reps
• II into wLower backNo equipmentBeginner30 seconds
• IInchwormLower backNo equipmentBeginner30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds

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