| muscle: | Deltoids, Quadriceps, Hamstrings, Glutes, Trapezius |
|---|---|
| auxiliary muscles: | Lower Back, Triceps, Hand Flexors, Adductors, Hand Extensors, Pectoralis Major, Serratus Anterior |
| required: | Dumbbells (2) / Kettlebells (2) |
| level: | Hard |
| type: | Strength, Cardio |
| muscle: | Rectus Abdominis, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Adductors, Obliques, Lower Back |
| required: | Nothing |
| optional: | Dumbbell, Fitness Mat, Kettlebell, Backpack |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Hamstrings, Calves, Adductors, Abductors |
| required: | Nothing |
| optional: | Kettlebells (2), Dumbbells (2), Backpack, Kettlebell, Medicin Ball, Dumbbell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings, Shins, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Adductors, Abductors |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Cardio |
| muscle: | Hamstrings, Trapezius, Lower Back, Deltoids |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Glutes, Hand Extensors, Teres Muscles, Quadriceps |
| required: | Dumbbell / Kettlebell |
| level: | Hard |
| type: | Strength, Plyometrics |
| muscle: | Adductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Hamstrings, Abductors, Lower Back |
| required: | Nothing |
| optional: | Broomstick, Seat |
| level: | Easy |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Deltoids, Glutes, Trapezius, Adductors, Lower Back |
| required: | Dumbbell / Kettlebell / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Adductors |
| required: | Bench / Seat |
| level: | Hard |
| type: | Strength |
| muscle: | Lower Back, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Calves, Quadriceps, Adductors, Rectus Abdominis, Abductors, Obliques |
| required: | Dumbbells (2) / Kettlebells (2) / Backpack / Medicin Ball |
| level: | Normal |
| type: | Strength |
| muscle: | Hamstrings, Adductors, Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Abductors, Lower Back |
| required: | Barbell |
| optional: | Squat Rack / Squat Stand |
| level: | Hard |
| type: | Strength |