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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

226 exercises

• MMedicine ball rainbow slamObliquesMedicine ballBeginner10 reps
• MMedicine ball russian twistObliquesMedicine ballIntermediate10 reps
• Medicine ball twistObliquesStability ballIntermediate10 reps
• MMedicine ball wood chopperObliquesMedicine ballBeginner10 reps
• MMedicine ball wood chopper tossObliquesMedicine ballBeginner10 reps
• Mesías sequenceAbsPull-up barIntermediate10 reps
• Negative flagBicepsAgility ladderBeginner10 reps
• Negative straddle flagBicepsAgility ladderBeginner10 reps
• Oblique crunchObliquesNo equipmentBeginner10 reps
• OOblique jackknifeObliquesNo equipmentIntermediate10 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 push-upsTricepsNo equipmentAdvanced10 reps
• One arm tucked front leverBicepsPull-up barAdvanced30 seconds
• One arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Pallof pressShouldersCable machineIntermediate10 reps
• Parallel bar knee twistsAbsParallel barsBeginner10 reps
• PPlate russian twistObliquesWeight plateIntermediate10 reps
• PPlate standing twistObliquesWeight plateBeginner10 reps
• PPlate wood chopperObliquesWeight plateBeginner10 reps
• PPrayer stretch side bendObliquesNo equipmentBeginner30 seconds
• Push-up shoulder tapsChestNo equipmentAdvanced10 reps
• RReach and catchAbsNo equipmentBeginner10 reps
• RReach upsObliquesNo equipmentIntermediate10 reps
• RRemo alto polea altaObliquesCable machineIntermediate10 reps
• RRevolved head to kneeObliquesMatAdvanced30 seconds
• RRowing machineShouldersNo equipmentIntermediate10 reps
• Russian twistLatsDumbbellsIntermediate10 reps
• SSeated corkscrewObliquesNo equipmentBeginner10 reps
• SSeated lateral line stretchObliquesNo equipmentBeginner30 seconds
• SSeated side bend poseObliquesMatBeginner30 seconds
• SShinbox IR stretchGlutesNo equipmentIntermediate30 seconds
• Shoulder assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Shoulder assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• SSide bends on machineObliquesDumbbellsIntermediate10 reps
• Side crunchObliquesMatIntermediate10 reps
• SSide dumbbell trunk flexionObliquesDumbbellsIntermediate10 reps

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