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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
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Muscle
Impact
- Mini band standing glute kickbackBeginner10 reps
One arm kettlebell rowAdvanced10 reps- Partner lower back extensionsBeginner30 seconds
- Pilates short spineIntermediate10 reps
- Plate superman holdIntermediate30 seconds
- Prayer stretch 1Beginner30 seconds
- Prayer stretch 2 rollerBeginner30 seconds
Press to handstandAdvanced10 reps
Push-ups plank with alternating arm and leg liftsIntermediate30 seconds
Push-ups plank with alternating leg raisesIntermediate30 seconds- QL mobilisation floor foam rollerBeginner30 seconds
Ring back leverAdvanced30 seconds
Rowing with barIntermediate10 reps
Russian push-ups on ringsIntermediate10 reps
Scapular retraction on the ground with elevationIntermediate10 reps
Side leg extensions ( fire hydrants )Beginner10 reps
Single leg back leverAdvanced30 seconds
Single leg bridgesAdvanced10 reps
SkiersBeginner10 reps- SkydiverBeginner30 seconds
Sliding push-upsIntermediate10 reps- Sphinx poseBeginner30 seconds
- Stability ball reverse hyperextensionBeginner10 reps
Stand up pancake with twistIntermediate10 reps
Standing pancake with legs open one sidedIntermediate10 reps
Standing pancake with open legsIntermediate10 reps
Straddle pressIntermediate10 reps
Straddle press with bent elbowsIntermediate10 reps
Straddle swingsIntermediate10 reps
Superman push-upsIntermediate10 reps
SupermansBeginner10 reps
Supine back leverAdvanced30 seconds- Swipe aroundBeginner30 seconds
- Trap bar deficit deadliftIntermediate10 reps
- Trap bar pause deadliftIntermediate10 reps
Upper-body lumbar crunchIntermediate10 reps
Wall climbBeginner10 reps