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