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