| muscle: | Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Hamstrings, Abductors, Calves, Adductors |
| required: | Nothing |
| optional: | Dumbbell, Backpack, Dumbbells (2), Medicin Ball, Kettlebell, Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
Arm Exercises With Dumbbells
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Hand Flexors |
| required: | Dumbbells (2) / Kettlebells (2) |
| optional: | Seat |
| level: | Easy |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell |
| optional: | Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Calves |
|---|---|
| required: | Nothing |
| optional: | Step, Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball |
| level: | Easy |
| type: | Strength |
| muscle: | Rectus Abdominis, Obliques, Lower Back |
|---|---|
| auxiliary muscles: | Hand Flexors, Deltoids, Hamstrings, Hand Extensors, Glutes, Trapezius, Quadriceps |
| required: | Kettlebell / Kettlebells (2) / Dumbbell / Dumbbells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Calves, Quadriceps, Glutes, Hamstrings |
|---|---|
| auxiliary muscles: | Abductors, Lower Back, Shins, Adductors |
| required: | Bench |
| optional: | Weight Cuffs, Dumbbells (2) |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Trapezius, Teres Muscles |
| required: | Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Hamstrings, Calves |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Teres Muscles, Deltoids |
|---|---|
| auxiliary muscles: | Triceps |
| required: | Dumbbell |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps, Pectoralis Major, Deltoids |
|---|---|
| auxiliary muscles: | Obliques, Trapezius, Lower Back, Teres Muscles, Rectus Abdominis |
| required: | Nothing |
| optional: | Dumbbells (2), Kettlebells (2) |
| level: | Hard |
| type: | Strength |