Warm-up 9

3

-

4

minutes

10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers

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Warm-up 9

3

-

4

minutes

Quick Warm-up

Instructions and video demos are available for members only.

🔓 Unlock this Warm-up for Free

Instructions and video demos are available for members only.

Movements

Push-ups

Push-ups

Pushing Movements

Air Squats

Air Squats

Squat Family

Mountain Climbers

Mountain Climbers

Mountain Climber Family

As Seen In

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Hang in there!

June 17, 2026

I figured you might've missed some of those Murph movements

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Airforce Workout - at home edition

June 8, 2026

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2026-06-02 That's Flye by Coach Janet

That's Flye

June 2, 2026

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2026-05-28 No Devil's Presses Today! by Coach Janet

No Devil's Presses Today!

May 28, 2026

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