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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-to-side lungesIntermediate10 reps- Side to side push upsIntermediate10 reps
- Side twist kneelingBeginner10 reps
- Sideways scissor kickBeginner10 reps
Singe leg dragon flagAdvanced10 reps- Single-arm cable row /w rotation (floor)Advanced10 reps
Single-arm dumbbell shoulder pressAdvanced10 reps
Single arm lat pulldownAdvanced10 reps- Single arm overhead squatAdvanced10 reps
Single arm plank to rowAdvanced30 seconds- Single-arm preacher curlAdvanced10 reps
- Single arm rapunzel pushdownBeginner10 reps
Single arm rowAdvanced10 reps
Single hip rotationsBeginner10 reps
Single leg back leverAdvanced30 seconds- Single leg balance 2Intermediate30 seconds
- Single-leg balance with eyes closedIntermediate10 reps
- Single-leg balance with kettlebell circlesIntermediate30 seconds
- Single leg bicycleBeginner10 reps
- Single-leg BOSU balanceIntermediate10 reps
- Single leg bosu ball balance 2Advanced30 seconds
- Single leg box jumpAdvanced30 seconds
Single leg box step-upsIntermediate10 reps
Single leg bridgesAdvanced10 reps- Single leg concentric squatBeginner30 seconds
Single-leg deadlift with dumbbellIntermediate10 reps- Single leg eccentric box squatBeginner30 seconds
- Single leg extensionIntermediate10 reps
Single leg femoral bridgeIntermediate10 reps
Single leg femoral bridge with elevationIntermediate10 reps
Single leg femoral bridge with kettlebellIntermediate10 reps
Single leg front leverAdvanced30 seconds
Single leg front lever negativeAdvanced30 seconds
Single leg glute bridgeBeginner10 reps- Single-leg hamstring curlIntermediate10 reps
- Single leg hamstring stretchIntermediate30 seconds
Single-leg hip thrustIntermediate10 reps
Single leg hollow body holdIntermediate30 seconds
Single leg hopsIntermediate30 seconds
Single leg isometric wall squatBeginner30 seconds