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PARITER. — share the burn, keep the memory. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

Guided workouts · intermediate

Push Day

Everything that moves weight away from you, six ways.

Time
25 min
Movements
6
Focus
Chest, shoulders, triceps
You need
dumbbells

Warm-up

01 / 48

Butt Kicks

0:30

Next: Step Jack

Step

The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.

What it works

Front · shoulders, chest, core, obliques, hip flexors
Back · upper back, lower back, triceps, glutes

Hardest first: core, shoulders, chest, triceps, obliques, glutes, hip flexors, lower back, upper back.

The session, move by move

Warm-up

6 movements · 30s each

  1. Step: knees up, land softly
    Butt Kicks

    Step

    0:30
  2. Jumping jack: out and in, light on the feet
    Step Jack

    Jumping jack

    0:30
  3. Side shuffle: low, quick, stay square
    Lateral Shuffle

    Side shuffle

    0:30
  4. Jumping jack: out and in, light on the feet
    Jumping Jack

    Jumping jack

    0:30
  5. Step: knees up, land softly
    March in Place

    Step

    0:30
  6. Step: knees up, land softly
    Brisk Walking

    Step

    0:30

About the easy finish

The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.

Do this with someone

Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.

Sign in to plan it

General education, not medical advice. If a movement hurts, skip it.

The work

3 rounds · 40s work, 20s rest · 60s between rounds

  1. Floor press: press up, elbows to the floor
    Dumbbell Floor Press

    Floor press

    0:40
  2. Pike push-up: hips high, head between the arms
    Pike Push-Up

    Pike push-up

    0:40
  3. Wall push-up: body in one line, press away
    Wall Push-Up

    Wall push-up

    0:40
  4. Plank taps: hips still while a hand lifts
    Plank Shoulder Taps

    Plank taps

    0:40
  5. Push-up: body in one line, elbows tucked
    Push-Up

    Push-up · demo video in the player

    0:40
  6. Lying twist: knees sweep, shoulders down
    Lying Windshield Wipers

    Lying twist

    0:40

Easy finish

4 movements · 30s each

  1. Thread the needle: reach under, let the spine turn
    Thread the Needle

    Thread the needle

    0:30
  2. Bird dog: opposite arm and leg, hips level
    Bird Dog with Rotation

    Bird dog

    0:30
  3. Bridge hold: hips up, hold, breathe
    Glute Bridge Hold

    Bridge hold

    0:30
  4. Torso twist: turn from the middle, hips still
    Standing Torso Rotation

    Torso twist

    0:30
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