ATHLEAN XERO

Exercises (Program Order)

X Plyo Pushups Step Through Pushups Thumbs Up Pushups Reverse Elbow Pushups (Back Widows) Power Plank Ups Cobra Pushups Single Leg Heel Touch Squats Rolling Scissor Squats Power Pushaways Bodyweight Side Lateral Raise Mountain Climbers Superman Planks Rolling Planks Side Scissor Planks Alpine Climbers Cliffhanger Planks High Knees In In Out Out 3 Point Skyrockets Shuffle Burpees Wall Spiderman Pushups Jamb Hammer Rows Diamond Cutter Pushups Long Leg Plank Marches Pike Pushups Bodyweight Pushups Wide Slide Push Ups Doorway Bicep Curls Hover Hold Pushups Single Leg Bulgarian Wall Squats Lateral Frog Hops Rear Delt Iron Cross Reverse Lunges into Split Squats Superman Pushups into Clapping Plyo 21 Crunches Single Leg Burpees Broad Jumps Jack Pushups Delt Door Jammers Wall Sits Split Squat Jumps Clapping Plyo Pushups Back Widow Holds T-Stand Pushups Rocking Horse Pushups Triple Hover Plyo Pushups L-Sit Cage Escapes Plank Walk Ups Levitation Squats 3-Way Lunges Stingers Lateral Pushups Alligator Walks Shadow Boxing Reverse Lunge Knee Drives Sprawling Burpees Traveling Side Kick Throughs Crucifix Pushups Single Leg Landmines Single Leg Hip Bucks Handstand Pushups Mountain Mules 1-Leg Dive Bomber Pushups Alternating 3 Point Burpees Cross Knee Plank Push Ups Brock Shuffles Divebomber Pushups Inchworm Plyos Doorway Rows Sliding Knee Pulldowns Superman Lifts Pounding Triceps Trunk Lifts Tuck Jumps Creeping Lunges Bodyweight Squats Prisoner Squats Prisoner Lunges Prisoner Ninja Jumps Prisoner Skier Hops Crossfire Right or Left Bicycle Crunches Fingertip Push Ups Triple Skyfall Heels to the Heavens Skier Hops Burpees Lizard Walk Pushups Super Spider Man Pushups Floating X Planks One Arm Counter Top Rows Retro Dip Walking Hover Holds Rocket Jumps Cyclone Squats Jacked Rabbits Planche Frog Holds Clock Pushups Rolling Squats Bear Crawls Lateral Gorilla Walks Prowler Pushups Jumping Sprinter Lunges Wall Walks Alternating Sprinter Lunges Pendulum Push Ups Cross Hop Planks Mule Kicks Split Squat Jax Spiderman Plyo Pushups Doorway Pull Ups Side Lying Biceps Curls Ninja Tuck Jumps 1 Arm Sallys 1 Arm Burpees Hannibal Pushups Cliff Hanger Walk Outs Skier Single Leg Burpees

Workouts + Challenges

Week 1 Workout

Week 1 Challenge

Week 2 Workout

Week 2 Challenge

Week 3 Workout

Week 3 Challenge

Week 4 Workout

Week 4 Challenge

Week 5 Workout

Week 5 Challenge

Week 6 Workout

Week 6 Challenge

Exercise Video

×