| muscle: | Hand Flexors, Hand Extensors |
|---|---|
| auxiliary muscles: | Biceps |
| required: | Dumbbell / Dumbbells (2) |
| level: | Easy |
| type: | Strength |
Free Weights Exercises At Home
| muscle: | Obliques, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Lower Back |
| required: | Exercise Ball / Kettlebell / Backpack / Medicin Ball / Dumbbell |
| level: | Normal |
| type: | Strength |
| muscle: | Hamstrings, Quadriceps |
|---|---|
| auxiliary muscles: | Trapezius, Lower Back, Adductors, Deltoids, Glutes |
| required: | Backpack / Medicin Ball / Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength |
| muscle: | Rectus Abdominis, Obliques, Lower Back |
|---|---|
| auxiliary muscles: | Hand Flexors, Deltoids, Hamstrings, Hand Extensors, Glutes, Trapezius, Quadriceps |
| required: | Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell |
| optional: | Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids |
|---|---|
| auxiliary muscles: | Trapezius |
| required: | Dumbbell |
| optional: | Fitness Mat, Bench |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Hamstrings, Glutes, Adductors |
|---|---|
| auxiliary muscles: | Abductors, Lower Back |
| required: | Backpack / Dumbbell / Medicin Ball / Dumbbells (2) / Kettlebell / Kettlebells (2) / Drink Crate |
| level: | Hard |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| required: | Dumbbells (2) / Dumbbell |
| optional: | Bench, Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids, Pectoralis Major, Serratus Anterior |
|---|---|
| auxiliary muscles: | Trapezius, Obliques, Hand Extensors, Rectus Abdominis, Triceps |
| required: | Kettlebell / Drink Crate / Stool / Medicin Ball / Dumbbell |
| level: | Hard |
| type: | Strength |
| muscle: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Triceps, Pectoralis Major, Lower Back, Teres Muscles, Rectus Abdominis |
| required: | Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength |