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