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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

835 exercises

• DDumbbell single arm clean and pressLower backDumbbellsAdvanced10 reps
• DDumbbell single arm hang clean and pressLower backDumbbellsAdvanced30 seconds
• DDumbbell situpAbsDumbbellsIntermediate10 reps
• DDumbbell spinal jefferson curlLower backDumbbellsIntermediate10 reps
• DDumbbell suitcase crunchAbsDumbbellsAdvanced10 reps
• DDumbbell supermanLower backDumbbellsBeginner10 reps
• DDumbbell superman holdLower backDumbbellsBeginner30 seconds
• DDumbbell wood chopperObliquesDumbbellsIntermediate10 reps
• DDynamic plancheAbsNo equipmentAdvanced30 seconds
• DDynamic side holdObliquesKettlebellIntermediate30 seconds
• DDynamic side plankObliquesNo equipmentIntermediate30 seconds
• EEccentric dragonflagAbsNo equipmentIntermediate10 reps
• Elastic band assisted back leverFront shouldersPull-up bar +1Advanced30 seconds
• Elastic band assisted front leverBicepsPull-up bar +1Advanced30 seconds
• Elastic band assisted push-upsTricepsBandBeginner10 reps
• Elastic band assisted straddle plancheTricepsBandAdvanced30 seconds
• Elbow assisted one arm front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front leverBicepsPull-up barAdvanced30 seconds
• Elbow assisted one arm tucked front lever raisesBicepsPull-up barAdvanced30 seconds
• Elbow lean frontalAbsNo equipmentIntermediate10 reps
• EElbow leverAbsNo equipmentIntermediate30 seconds
• Elbow plank holdAbsNo equipmentIntermediate30 seconds
• EElbow plank mountain climberAbsNo equipmentBeginner30 seconds
• EElbow side plankObliquesNo equipmentBeginner30 seconds
• Elbow strike sit-upsAbsNo equipmentAdvanced10 reps
• Elbow strikesShouldersNo equipmentBeginner10 reps
• Elbow supported partial front splitHamstringsNo equipmentBeginner10 reps
• Explosive kettlebell deadliftQuadsKettlebellAdvanced30 seconds
• Explosive weighted squatsCalvesAdded weightAdvanced30 seconds
• Extended leg hip raisesAbsNo equipmentIntermediate10 reps
• Fallen flagObliquesAgility ladderIntermediate10 reps
• Fallen tucked flagObliquesAgility ladderIntermediate10 reps
• Fallen tucked front leverAbsPull-up barAdvanced30 seconds
• Flag elevationsObliquesAgility ladderIntermediate10 reps
• Flag grip familiarizationObliquesAgility ladderIntermediate10 reps
• Floating planche lean push-upsTricepsNo equipmentAdvanced10 reps
• FFloor knee pull bilateralLower backNo equipmentBeginner30 seconds
• Flutter kicksAbsNo equipmentBeginner10 reps
• Foot standing ab wheelAbsFoam rollerIntermediate10 reps
• FForearm plankAbsNo equipmentBeginner30 seconds

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