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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 hang clean and pressAdvanced30 seconds
Dumbbell hang power cleansIntermediate30 seconds- Dumbbell heels elevated hip thrustBeginner10 reps
- Dumbbell heels up goblet squatBeginner10 reps
- Dumbbell heels up narrow goblet squatAdvanced10 reps
Dumbbell hip thrustBeginner10 reps- Dumbbell kickstand squatIntermediate10 reps
- Dumbbell lateral lunge reachIntermediate10 reps
Dumbbell lateral lungesIntermediate10 reps- Dumbbell leg curlBeginner10 reps
- Dumbbell leg extensionBeginner10 reps
- Dumbbell lunges standingIntermediate10 reps
Dumbbell lunges walkingIntermediate10 reps- Dumbbell offset squatIntermediate10 reps
- Dumbbell or machine calf raiseIntermediate10 reps
- Dumbbell overhead squatAdvanced10 reps
- Dumbbell quad stompIntermediate10 reps
Dumbbell rear lungeIntermediate10 reps- Dumbbell reverse lungeBeginner10 reps
Dumbbell romanian deadliftBeginner10 reps
Dumbbell seated calf raiseBeginner10 reps- Dumbbell seated tibialis raiseBeginner10 reps
Dumbbell side squatIntermediate10 reps- Dumbbell side step upBeginner10 reps
- Dumbbell single arm clean and pressAdvanced10 reps
- Dumbbell single arm front rack step upAdvanced10 reps
- Dumbbell single arm front rack step up knee driveIntermediate10 reps
- Dumbbell single arm hang clean and pressAdvanced30 seconds
- Dumbbell single arm step upAdvanced10 reps
- Dumbbell single arm step up knee driveBeginner10 reps
- Dumbbell single arm thrusterIntermediate10 reps
- Dumbbell single leg calf raiseBeginner10 reps
- Dumbbell single leg glute bridgeIntermediate10 reps
- Dumbbell single leg heels elevated hip thrustAdvanced10 reps
- Dumbbell single leg hip thrustBeginner10 reps
- Dumbbell single leg single arm deadliftAdvanced10 reps
- Dumbbell single leg stiff leg deadliftIntermediate10 reps
Dumbbell snatchIntermediate10 reps- Dumbbell somersault squatIntermediate10 reps
Dumbbell split squatBeginner10 reps