| muscle: | Hamstrings, Glutes, Trapezius, Deltoids, Quadriceps |
|---|---|
| auxiliary muscles: | Hand Flexors, Adductors, Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back, Triceps |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Pectoralis Major, Triceps |
|---|---|
| auxiliary muscles: | Serratus Anterior, Deltoids |
| required: | Barbell, Workout Partner |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Hand Flexors, Deltoids |
| required: | Bench, Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Teres Muscles, Deltoids |
|---|---|
| required: | Bench, Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell / Kettlebells (2), Bench / Seat |
| level: | Normal |
| type: | Strength |
| muscle: | Triceps, Pectoralis Major |
|---|---|
| auxiliary muscles: | Deltoids, Serratus Anterior |
| required: | Dumbbells (2), Bench |
| level: | Normal |
| type: | Strength |
| muscle: | Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Hamstrings, Calves, Adductors, Abductors |
| required: | Nothing |
| optional: | Medicin Ball, Kettlebells (2), Dumbbell, Backpack, Dumbbells (2), Kettlebell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Biceps, Hand Flexors, Serratus Anterior |
| required: | Kettlebells (2) / Dumbbells (2) |
| level: | Normal |
| type: | Strength |
| muscle: | Trapezius, Lower Back, Deltoids, Hamstrings |
|---|---|
| auxiliary muscles: | Teres Muscles, Quadriceps, Triceps, Hand Flexors, Glutes, Hand Extensors |
| required: | Kettlebell / Dumbbell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Hand Extensors |
| required: | Dumbbell, Bench / Seat |
| level: | Normal |
| type: | Strength |