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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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Impact
- Dumbbell leg extensionBeginner10 reps
- Dumbbell lunges standingIntermediate10 reps
Dumbbell lunges walkingIntermediate10 reps- Dumbbell offset squatIntermediate10 reps
- Dumbbell overhead squatAdvanced10 reps
- Dumbbell quad stompIntermediate10 reps
Dumbbell rear lungeIntermediate10 reps- Dumbbell reverse lungeBeginner10 reps
Dumbbell side squatIntermediate10 reps- Dumbbell side step upBeginner10 reps
- Dumbbell single arm front rack step upAdvanced10 reps
- Dumbbell single arm front rack step up knee driveIntermediate10 reps
- Dumbbell single arm step upAdvanced10 reps
- Dumbbell single arm step up knee driveBeginner10 reps
- Dumbbell single arm thrusterIntermediate10 reps
Dumbbell snatchIntermediate10 reps- Dumbbell somersault squatIntermediate10 reps
Dumbbell split squatBeginner10 reps- Dumbbell stability ball wall squatBeginner10 reps
Dumbbell step upBeginner10 reps- Dumbbell step up knee driveBeginner10 reps
- Dumbbell swing lungeIntermediate10 reps
- Dumbbell thrusterIntermediate10 reps
Elbow supported partial front splitBeginner10 reps- EllipticalBeginner30 seconds
Explosive bulgarian squatAdvanced30 seconds
Explosive kettlebell deadliftAdvanced30 seconds
Explosive pistol squatAdvanced30 seconds
Explosive squatAdvanced30 seconds
Explosive switching lungesAdvanced30 seconds
Explosive weighted lunges with changeAdvanced30 seconds
Explosive weighted squatsAdvanced30 seconds- Ez bar zercher squatBeginner10 reps
Face up leg stretchIntermediate30 seconds- Femoral nerve mobilisationBeginner30 seconds
- Floor incline leg raiseBeginner30 seconds
Foam roller iliotibial bandIntermediate10 reps- Foam roller quad mobilisationBeginner30 seconds
Foam roller quadricepsIntermediate10 reps- Footwork heels on the barBeginner10 reps