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