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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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3678 exercises

• Isometric leg-assisted impossible dipTricepsParallel barsAdvanced30 seconds
• Isometric one arm up-middle-down pull-upsForearmsPull-up barAdvanced30 seconds
• Isometric pike compressionAbsNo equipmentIntermediate30 seconds
• Isometric prone pull-upsBicepsPull-up barIntermediate30 seconds
• Isometric pull-ups commandBicepsPull-up barIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric scapular protractionTricepsNo 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 supine pull-upsBicepsPull-up barIntermediate30 seconds
• Isometric upper-body lumbar crunchLower backNo equipmentIntermediate30 seconds
• Isometric wall squatQuadsNo equipmentBeginner30 seconds
• IIsometric wipersChestNo equipmentIntermediate30 seconds
• Isométrico femoral bridge with kettlebellGlutesNo equipmentIntermediate10 reps
• Jackknife sit upNo equipmentIntermediate10 reps
• JJalón al pecho con agarre anchoLatsCable machineIntermediate10 reps
• JJalon caballero unialteralBrachialisDumbbellsIntermediate10 reps
• JJerk OLShouldersBarbellIntermediate10 reps
• JJM pressTricepsBarbellIntermediate10 reps
• JJoggingNo equipmentIntermediate10 reps
• Jump-assisted muscle upTricepsPull-up barAdvanced30 seconds
• 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
• JJump rope: basic jumpsNo equipmentIntermediate30 seconds
• Jump squatsGlutesNo equipmentBeginner30 seconds
• JJumping jack HDQuadsNo equipmentIntermediate30 seconds
• Jumping jacksQuadsNo equipmentIntermediate30 seconds
• Jumping lungesQuadsNo equipmentAdvanced30 seconds
• JJumping mountain climberAbsNo equipmentBeginner30 seconds
• Jumping tsShouldersNo equipmentIntermediate30 seconds
• KKegel exerciseNo equipmentIntermediate10 reps

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