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