| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Trapezius, Quadriceps, Hand Flexors, Lower Back, Calves, Hand Extensors, Teres Muscles, Latissimus Dorsi, Deltoids |
| required: | Dumbbell / Kettlebell / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Trapezius |
| required: | Dumbbell |
| level: | Easy |
| type: | Strength |
| muscle: | Glutes, Hamstrings |
|---|---|
| auxiliary muscles: | Calves, Lower Back, Adductors, Abductors |
| required: | Towel |
| level: | Hard |
| type: | Strength |
| muscle: | Rectus Abdominis, Obliques |
|---|---|
| auxiliary muscles: | Lower Back |
| required: | Backpack / Medicin Ball / Dumbbell / Exercise Ball / Kettlebell |
| level: | Normal |
| type: | Strength |
| muscle: | Latissimus Dorsi, Trapezius, Teres Muscles |
|---|---|
| auxiliary muscles: | Hand Flexors, Biceps |
| required: | Table, Broomstick |
| optional: | Seat, Bench |
| level: | Hard |
| type: | Strength |
| muscle: | Rectus Abdominis |
|---|---|
| auxiliary muscles: | Deltoids, Obliques, Quadriceps, Adductors, Abductors, Triceps |
| required: | Seat |
| optional: | Fitness Mat |
| level: | Challenging |
| type: | Strength - isometric |
| muscle: | Latissimus Dorsi |
|---|---|
| auxiliary muscles: | Serratus Anterior, Teres Muscles, Triceps, Deltoids, Pectoralis Major, Trapezius |
| required: | Barbell / EZ Bar, Bench / Stool / Exercise Ball |
| optional: | Workout Partner |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Teres Muscles |
| required: | Dumbbell, Bench / Seat |
| level: | Easy |
| type: | Strength |
| muscle: | Calves, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Abductors, Shins, Rectus Abdominis, Hamstrings, Adductors |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Hand Flexors, Hand Extensors |
| required: | Dumbbells (2) |
| level: | Normal |
| type: | Strength |