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