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