| muscle: | Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Quadriceps, Latissimus Dorsi, Calves, Trapezius, Lower Back, Teres Muscles, Hand Flexors, Deltoids, Hand Extensors |
| required: | Medicin Ball / Dumbbell / Backpack / Kettlebell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Glutes, Trapezius, Deltoids, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back, Adductors |
| required: | Barbell |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Pectoralis Major, Triceps, Serratus Anterior, Hand Flexors, Hand Extensors, Lower Back, Adductors |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Calves |
| required: | Towel |
| optional: | Backpack, Dumbbells (2), Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Hand Flexors, Hand Extensors, Trapezius |
|---|---|
| auxiliary muscles: | Calves, Quadriceps, Biceps, Hamstrings, Lower Back, Deltoids |
| required: | Dumbbells (2) / Backpack / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Quadriceps, Abductors |
|---|---|
| auxiliary muscles: | Calves, Adductors |
| required: | Bench / Seat |
| optional: | Dumbbells (2), Medicin Ball, Kettlebells (2), Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Trapezius, Teres Muscles, Rectus Abdominis, Obliques, Latissimus Dorsi |
|---|---|
| auxiliary muscles: | Lower Back, Biceps, Triceps |
| required: | EZ Bar / Broomstick / Barbell |
| optional: | Seat, Bench |
| level: | Normal |
| type: | Cardio |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis |
| required: | Kettlebell / Dumbbell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Obliques, Lower Back, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Trapezius, Quadriceps, Hamstrings, Deltoids, Glutes, Hand Flexors, Hand Extensors |
| required: | Kettlebell / Dumbbells (2) / Kettlebells (2) / Dumbbell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Deltoids, Rectus Abdominis, Adductors, Triceps, Hand Flexors |
| required: | Jump Rope |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |