| muscle: | Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Lower Back, Glutes |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids |
| required: | Nothing |
| optional: | Workout Partner, Dumbbell, Kettlebell |
| level: | Hard |
| type: | Strength |
Exercises Without Weights / No Equipment Needed
| muscle: | Quadriceps, Adductors, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Abductors |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Quadriceps |
| required: | Nothing |
| level: | Easy |
| type: | Strength |
| muscle: | Triceps, Deltoids |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Hand Extensors, Pectoralis Major, Serratus Anterior, Trapezius |
| required: | Bench / Fitness Mat / Seat |
| level: | Hard |
| type: | Strength |
| muscle: | Obliques |
|---|---|
| auxiliary muscles: | Rectus Abdominis |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors |
| required: | Nothing |
| optional: | Backpack |
| level: | Easy |
| type: | Strength, Cardio |
| muscle: | Quadriceps |
|---|---|
| required: | Nothing |
| level: | Easy |
| type: | Strength |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Adductors, Abductors, Calves, Lower Back |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings |
| required: | Nothing |
| optional: | Fitness Mat, Backpack |
| level: | Easy |
| type: | Strength |
| muscle: | Lower Back, Glutes |
|---|---|
| auxiliary muscles: | Deltoids, Hamstrings |
| required: | Nothing |
| optional: | Fitness Mat, Dumbbells (2) |
| level: | Hard |
| type: | Strength |