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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
- Wall pushupBeginner10 reps
Wall sitBeginner10 reps- Wall slidesBeginner10 reps
- Wall squatBeginner10 reps
- Wall supported dorsal flexionBeginner30 seconds
- Warrior oneBeginner30 seconds
- Warrior threeIntermediate30 seconds
- Warrior twoBeginner30 seconds
Weighted and assisted handstand push-upsAdvanced10 reps
Weighted australian chin upsAdvanced10 reps
Weighted australian pull-upsAdvanced10 reps- Weighted chin upsAdvanced10 reps
Weighted crunchAdvanced10 reps
Weighted diamond push upsIntermediate10 reps
Weighted dipsAdvanced10 reps
Weighted dips on barAdvanced10 reps- Weighted forearm plankIntermediate30 seconds
- Weighted hand plankIntermediate30 seconds
Weighted handstand push-ups facing the wallAdvanced10 reps
Weighted handstand push-ups with assistanceAdvanced10 reps- Weighted knee push upsBeginner10 reps
Weighted muscle upAdvanced10 reps
Weighted one-arm sphinx push-upsAdvanced10 reps- Weighted plank up downBeginner30 seconds
Weighted pull upsAdvanced10 reps
Weighted push upsIntermediate10 reps
Weighted squatAdvanced10 reps- Weighted step-upsAdvanced10 reps
Weighted stridesAdvanced10 reps
Weighted supine pull-upsAdvanced10 reps- Weighted wall sitBeginner10 reps
Wide full plancheAdvanced30 seconds
Wide grip bench pressIntermediate10 reps
Wide grip muscle upAdvanced10 reps
Wide grip pull-upsIntermediate10 reps- Wide-grip pulldownIntermediate10 reps
Wide grip push-upsAdvanced10 reps- Wide-grip supinated lat pulldownIntermediate10 reps
Wide grip supine pull-upsIntermediate10 reps
Wide grip weighted chin-upsAdvanced10 reps