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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
Side crunchIntermediate10 reps- Side dumbbell trunk flexionIntermediate10 reps
Side elbow plank holdIntermediate30 seconds
Side full plancheAdvanced30 seconds
Side jacksBeginner10 reps- Side-kick breathing (kickboard)Intermediate10 reps
Side kicksIntermediate10 reps
Side knee-to-elbows ( standing )Beginner10 reps- Side lateral raise - back (cable)Intermediate10 reps
- Side lateral raise (cable)Intermediate10 reps
- Side lateral raise - front (cable)Intermediate10 reps
Side-laying interior rotationIntermediate10 reps
Side leg extensions ( fire hydrants )Beginner10 reps
Side leg raisesIntermediate10 reps
Side leg raises ( floor )Beginner10 reps
Side leg raises ( standing )Beginner10 reps
Side lungesBeginner10 reps
Side lunges ( tap side lunges )Intermediate10 reps- Side-lying external rotationIntermediate10 reps
- Side lying external rotator cuff stretchBeginner30 seconds
- Side lying hip abductionIntermediate10 reps
Side plankIntermediate30 seconds
Side plank holdIntermediate30 seconds- Side plank reach throughAdvanced30 seconds
- Side plank rightIntermediate30 seconds
Side plank rotationsAdvanced30 seconds- Side plank up downIntermediate30 seconds
- Side shoulder girdle stability circlesBeginner30 seconds
Side shoulder tapsBeginner10 reps- Side slides + squatsIntermediate10 reps
- Side split squats leftIntermediate10 reps
- Side split squats rightIntermediate10 reps
Side split stretchIntermediate30 seconds- Side splits skatingBeginner10 reps
Side step abdominal plankIntermediate30 seconds- Side step on and off boxBeginner30 seconds
- Side straight-arm pulldown (cable)Intermediate10 reps
Side stretchIntermediate30 seconds
Side-to-side chopsBeginner10 reps
Side-to-side jumpsIntermediate10 reps