Beginner
Shoulder taps
Abs - Triceps - Lower chest - Upper chest

- On the floor in a push-up position, quickly bend one elbow bringing the hand to the opposite shoulder and extend and support on the floor again.
- Quickly and without pause alternate between both arms for a determined time.
Sessions
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Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors

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Quadriceps ∙ Obliques ∙ AnteriorDeltoid ∙ Lumbar ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ LowerChest ∙ UpperTrapezius

Squat and kettlebell press
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Triceps ∙ AnteriorDeltoid ∙ UpperTrapezius ∙ UpperChest

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Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

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Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps