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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
- Lower back extensions 2Beginner30 seconds
- Lower back extensions 3Beginner30 seconds
- Lower back extensions 4Beginner30 seconds
- Lower back stretch variation fourBeginner30 seconds
- Lower back stretch variation oneBeginner30 seconds
- Lower back stretch variation threeBeginner30 seconds
- Lower back stretch variation twoBeginner30 seconds
Lower half prone pull-upsBeginner10 reps- Lumbar extensor mobilisation supine bent knees peanut toolBeginner30 seconds
- Lumbar rotation 1Beginner30 seconds
- Lumbar rotation 2Beginner30 seconds
- Lumbar rotation 3Beginner30 seconds
- Lumbar rotation 4Beginner30 seconds
- Lumbar rotation 5Beginner30 seconds
Lunge punchesIntermediate10 reps
Lunge step-upsIntermediate10 reps
Lunge with twist stretchIntermediate30 seconds
LungesIntermediate10 reps- Lying dumbbell curlsIntermediate10 reps
- Lying dumbbell row SS seated shrugBeginner10 reps
Lying figure four stretchIntermediate30 seconds
Lying hamstring stretch with bandIntermediate30 seconds
Lying knee raisesBeginner10 reps- Lying rotator cuff exerciseIntermediate10 reps
- Lying triceps extensionsIntermediate10 reps
- Lying triceps kickbackIntermediate10 reps
- Machine 45 degree back extensionBeginner10 reps
- Machine 45 degree calf raiseBeginner10 reps
- Machine assisted chin upBeginner10 reps
- Machine assisted narrow pull upBeginner10 reps
- Machine assisted neutral chin upBeginner10 reps
- Machine assisted parallel bar dipsBeginner10 reps
- Machine assisted pull upBeginner10 reps
- Machine back extensionBeginner10 reps
- Machine belt squatBeginner10 reps
- Machine bent arm pec flyBeginner10 reps
- Machine bicep curlBeginner10 reps
- Machine cable v bar push downsBeginner10 reps
Machine chest flyIntermediate10 reps- Machine chest pressBeginner10 reps