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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

1277 exercises

• Isometric l sit on barAbsPull-up barAdvanced30 seconds
• Isometric l sit on parallel barsAbsParallel barsAdvanced30 seconds
• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric side step push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric single leg femoral bridgeGlutesNo equipmentIntermediate30 seconds
• Isometric single leg femoral bridge with elevationHip flexorsBox or stepIntermediate30 seconds
• Isometric single leg femoral bridge with kettlebellGlutesKettlebellIntermediate30 seconds
• Isometric squatQuadsNo equipmentIntermediate30 seconds
• Isometric squat to failureGlutesNo equipmentIntermediate30 seconds
• Isometric wall squatQuadsNo equipmentBeginner30 seconds
• Isométrico femoral bridge with kettlebellGlutesNo equipmentIntermediate10 reps
• Jump burpeesQuadsNo equipmentAdvanced30 seconds
• JJump into single leg landingGlutesNo equipmentBeginner30 seconds
• Jump knee-tucksQuadsNo equipmentAdvanced30 seconds
• JJump off box single leg landingGlutesBox or stepBeginner30 seconds
• JJump on and off boxGlutesBox or stepBeginner30 seconds
• Jump ropeCalvesNo equipmentBeginner30 seconds
• Jump squatsGlutesNo equipmentBeginner30 seconds
• JJumping jack HDQuadsNo equipmentIntermediate30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• Jumping tsShouldersNo equipmentIntermediate30 seconds
• KKettlebell alternating curtsy lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating forward lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating lateral lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating reverse lungeGlutesKettlebellIntermediate10 reps
• KKettlebell alternating single arm thrusterGlutesKettlebellIntermediate10 reps
• KKettlebell alternating swingGlutesKettlebellIntermediate10 reps
• KKettlebell assisted bulgarian split squatGlutesKettlebellBeginner10 reps
• Kettlebell atomic crunchAbsKettlebellIntermediate10 reps
• Kettlebell back lungesQuadsKettlebellIntermediate10 reps
• Kettlebell ballistic rowQuadsKettlebellIntermediate10 reps
• KKettlebell box squatGlutesKettlebellBeginner10 reps
• KKettlebell calf raiseCalvesKettlebellBeginner10 reps
• KKettlebell clean and jerkLower backKettlebellAdvanced10 reps
• KKettlebell clean and pressGlutesKettlebellAdvanced10 reps
• KKettlebell conventional deadlift (double)GlutesKettlebellBeginner10 reps
• KKettlebell cossack squatGlutesKettlebellIntermediate10 reps
• Kettlebell deadliftLower backKettlebellIntermediate10 reps

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