| muscle: | Lower Back, Deltoids, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Obliques, Pectoralis Major, Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi, Trapezius |
| required: | Dumbbells (2) / Barbell / EZ Bar |
| optional: | Fitness Mat |
| level: | Hard |
| type: | Strength |
| muscle: | Hamstrings |
|---|---|
| auxiliary muscles: | Calves, Abductors |
| required: | Dumbbell, Table / Bench |
| optional: | Workout Partner |
| level: | Normal |
| type: | Strength |
| muscle: | Pectoralis Major |
|---|---|
| auxiliary muscles: | Biceps, Serratus Anterior, Deltoids |
| required: | Dumbbells (2), Bench |
| level: | Easy |
| type: | Strength |
| muscle: | Hamstrings, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Adductors, Lower Back |
| required: | Exercise Ball, Kettlebells (2) / Dumbbells (2) |
| optional: | Backpack |
| level: | Hard |
| type: | Strength |
| muscle: | Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids |
|---|---|
| auxiliary muscles: | Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Triceps |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Rectus Abdominis, Obliques, Lower Back |
|---|---|
| auxiliary muscles: | Hand Extensors, Glutes, Trapezius, Quadriceps, Deltoids, Hamstrings, Hand Flexors |
| 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: | Pectoralis Major, Triceps |
|---|---|
| auxiliary muscles: | Serratus Anterior, Deltoids |
| required: | Dumbbells (2), Bench |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Calves, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Abductors, Lower Back, Rectus Abdominis, Adductors, Obliques |
| required: | Nothing |
| optional: | Kettlebell, Kettlebells (2), Dumbbells (2), Weight Cuffs, Dumbbell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Glutes |
|---|---|
| auxiliary muscles: | Adductors, Rectus Abdominis, Abductors, Quadriceps, Hamstrings, Lower Back |
| required: | Nothing |
| optional: | Fitness Mat, Barbell, Kettlebell, Backpack, Dumbbell |
| level: | Normal |
| type: | Strength |