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