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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

178 exercises

• Kettlebell l sit toe reacherAbsKettlebellAdvanced10 reps
• Kettlebell shoulder haloFront shouldersKettlebellIntermediate10 reps
• Kettlebell shoulder pressTricepsKettlebellIntermediate10 reps
• Kettlebell snatchQuadsKettlebellIntermediate10 reps
• Kettlebell swing with twistQuadsKettlebellIntermediate10 reps
• Knuckle push-upsTricepsNo equipmentIntermediate10 reps
• L sit a tucked plancheTricepsParallettesAdvanced10 reps
• L sit an advanced tucked plancheTricepsParallettesAdvanced10 reps
• L-sit to handstandTricepsParallettesAdvanced10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Mesías sequenceAbsPull-up barIntermediate10 reps
• Military pressFront shouldersAdded weightIntermediate10 reps
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Neck and abs extensionsAbsNo equipmentIntermediate10 reps
• Neck flexors strengtheningUpper chestNo equipmentIntermediate10 reps
• Negative dips with jumpTricepsParallel barsBeginner30 seconds
• Negative flagBicepsAgility ladderBeginner10 reps
• Negative straddle flagBicepsAgility ladderBeginner10 reps
• Negative to assisted handstand push-upsTricepsNo equipmentAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• Pike push-upsTricepsNo equipmentIntermediate10 reps
• Pike push-ups on ringsTricepsRingsIntermediate10 reps
• Pike push-ups with elevationFront shouldersNo equipmentIntermediate10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• Press to handstandLower backNo equipmentAdvanced10 reps
• Press with dumbbellsUpper chestAdded weightIntermediate10 reps
• Progression repetitions from cup to one-arm handstandFront shouldersNo equipmentAdvanced10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• Push-ups with scapular protractionTricepsNo equipmentIntermediate10 reps
• Ring fliesTricepsRingsIntermediate10 reps
• Rocking back bridgeGlutesNo equipmentIntermediate10 reps
• Scapular protractionTricepsNo equipmentBeginner30 seconds
• Shoulder and scapula rotationsFront shouldersNo equipmentIntermediate10 reps

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