| muscle: | Lower Back, Glutes |
|---|---|
| auxiliary muscles: | Deltoids, Hamstrings |
| required: | Nothing |
| optional: | Fitness Mat, Dumbbells (2) |
| level: | Hard |
| type: | Strength |
Exercises Without Weights / No Equipment Needed
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors, Rectus Abdominis |
| required: | Nothing |
| optional: | Towel, Dumbbell, Medicin Ball, Fitness Mat, Kettlebell, Backpack |
| level: | Easy |
| type: | Strength |
| muscle: | Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Calves, Lower Back, Adductors, Abductors |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Calves |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Hamstrings, Adductors, Abductors, Glutes |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Calves, Shins, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Lower Back, Hamstrings |
| required: | Nothing |
| optional: | Dumbbell, Kettlebell |
| level: | Hard |
| type: | Strength |
| muscle: | Quadriceps |
|---|---|
| required: | Nothing |
| level: | Easy |
| type: | Strength - isometric |
| muscle: | Quadriceps |
|---|---|
| required: | Bench / Seat |
| level: | Easy |
| type: | Strength |
| muscle: | Hamstrings, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Abductors |
| required: | Workout Partner |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Latissimus Dorsi, Deltoids |
|---|---|
| auxiliary muscles: | Trapezius |
| required: | Workout Partner |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors, Pectoralis Major, Deltoids |
| required: | Bench / Seat |
| optional: | Backpack |
| level: | Normal |
| type: | Strength |