| muscle: | Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Serratus Anterior, Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Latissimus Dorsi, Trapezius, Teres Muscles |
|---|---|
| auxiliary muscles: | Lower Back, Deltoids, Hamstrings, Glutes, Biceps, Hand Flexors |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Hard |
| type: | Strength |
| muscle: | Deltoids, Latissimus Dorsi, Trapezius, Teres Muscles |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Adductors, Abductors, Lower Back, Glutes, Quadriceps, Biceps, Hamstrings, Hand Flexors |
| required: | Dumbbells (2) / EZ Bar / Barbell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Latissimus Dorsi, Trapezius, Teres Muscles |
|---|---|
| auxiliary muscles: | Deltoids, Hand Flexors, Hamstrings, Glutes, Lower Back, Biceps |
| required: | Kettlebell / Dumbbell |
| optional: | Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Teres Muscles |
|---|---|
| auxiliary muscles: | Lower Back, Biceps, Deltoids, Hand Flexors, Latissimus Dorsi |
| required: | Kettlebells (2) / Dumbbells (2), Exercise Ball |
| level: | Normal |
| type: | Strength |
| muscle: | Deltoids, Trapezius |
|---|---|
| auxiliary muscles: | Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Latissimus Dorsi, Glutes, Lower Back |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Teres Muscles, Deltoids, Latissimus Dorsi, Trapezius |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Biceps, Obliques, Hand Flexors |
| required: | Kettlebell / 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 |
| muscle: | Deltoids, Trapezius |
|---|---|
| auxiliary muscles: | Hand Flexors, Hand Extensors |
| required: | Kettlebells (2) / EZ Bar / Barbell / Dumbbells (2) |
| optional: | Bench, Seat |
| level: | Easy |
| type: | Strength |