Beginner

Specific Elbow Warm-up

Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps ∙ Triceps ∙ Forearms ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius

41 min

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Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings

Crisfreestyle Full Body Challenge

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Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves

Back and biceps hypertrophy

Intermediate

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Front Lever Destruction

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Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings

No More Coke

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Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves

Sofia Maudos stairs challenge

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Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes

Full body flexibility routine

Beginner

Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid

Explosion Pull Ups

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius