| muscle: | Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Serratus Anterior, Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Hamstrings, Calves |
| required: | Nothing |
| optional: | Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Calves |
|---|---|
| required: | Nothing |
| optional: | Step, Kettlebells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Shins, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Adductors, Abductors |
| required: | Nothing |
| optional: | Weight Cuffs, Dumbbells (2) |
| level: | Easy |
| type: | Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Adductors, Calves |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Adductors, Glutes, Quadriceps, Abductors |
|---|---|
| auxiliary muscles: | Calves, Hamstrings |
| required: | Nothing |
| optional: | Dumbbells (2), Medicin Ball, Kettlebell, Dumbbell, Kettlebells (2), Backpack |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps |
|---|---|
| auxiliary muscles: | Triceps, Pectoralis Major |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Easy |
| type: | Strength - isometric |
| muscle: | Rectus Abdominis, Obliques, Adductors, Abductors, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Shins, Trapezius |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Calves, Shins, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Lower Back, Hamstrings |
| required: | Nothing |
| optional: | Dumbbell, Kettlebell |
| level: | Hard |
| type: | Strength |
| muscle: | Rectus Abdominis, Adductors |
|---|---|
| auxiliary muscles: | Obliques |
| required: | Exercise Ball |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength |