| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hand Flexors, Teres Muscles, Calves, Hand Extensors, Deltoids, Latissimus Dorsi, Quadriceps, Trapezius |
| required: | Backpack / Medicin Ball / Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major, Serratus Anterior |
| required: | Barbell |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Hamstrings, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Calves |
| required: | Towel |
| optional: | Dumbbells (2), Kettlebells (2), Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Hand Flexors, Hand Extensors, Trapezius |
|---|---|
| auxiliary muscles: | Deltoids, Biceps, Quadriceps, Hamstrings, Calves, Lower Back |
| required: | Dumbbells (2) / Kettlebells (2) / Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Abductors, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Calves |
| required: | Seat / Bench |
| optional: | Kettlebells (2), Dumbbells (2), Backpack, Medicin Ball |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Rectus Abdominis, Obliques, Latissimus Dorsi, Teres Muscles, Trapezius |
|---|---|
| auxiliary muscles: | Lower Back, Triceps, Biceps |
| required: | Broomstick / Barbell / EZ Bar |
| optional: | Seat, Bench |
| level: | Normal |
| type: | Cardio |
| muscle: | Hamstrings, Adductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Abductors, Lower Back |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius |
| required: | Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Lower Back, Obliques |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Glutes |
| required: | Barbell / Broomstick |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Deltoids, Rectus Abdominis, Adductors, Triceps, Hand Flexors, Lower Back |
| required: | Jump Rope |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |