| muscle: | Glutes, Hamstrings |
|---|---|
| auxiliary muscles: | Lower Back, Calves, Trapezius, Teres Muscles, Deltoids, Hand Flexors, Quadriceps, Hand Extensors, Latissimus Dorsi |
| required: | Dumbbell / Kettlebell / Medicin Ball / Backpack |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Calves |
| required: | Towel |
| optional: | Kettlebells (2), Backpack, Dumbbells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Hand Extensors, Trapezius, Hand Flexors |
|---|---|
| auxiliary muscles: | Biceps, Lower Back, Deltoids, Quadriceps, Hamstrings, Calves |
| required: | Dumbbells (2) / Backpack / Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Quadriceps, Abductors |
|---|---|
| auxiliary muscles: | Calves, Adductors |
| required: | Bench / Seat |
| optional: | Kettlebells (2), Backpack, Medicin Ball, Dumbbells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Latissimus Dorsi, Trapezius, Obliques, Teres Muscles, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Biceps, Triceps, Lower Back |
| required: | EZ Bar / Barbell / Broomstick |
| optional: | Bench, Seat |
| level: | Normal |
| type: | Cardio |
| muscle: | Glutes, Quadriceps |
|---|---|
| auxiliary muscles: | Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors |
| required: | Dumbbell / Kettlebell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Rectus Abdominis, Obliques |
|---|---|
| auxiliary muscles: | Hamstrings, Adductors, Abductors, Trapezius, Lower Back |
| required: | Nothing |
| optional: | Exercise Ball, Bench, Weight Cuffs, Seat |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors |
| required: | Jump Rope |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Plyometrics, Cardio |
| muscle: | Rectus Abdominis, Obliques, Lower Back |
|---|---|
| auxiliary muscles: | Hamstrings, Quadriceps, Deltoids, Glutes, Hand Flexors, Hand Extensors, Trapezius |
| required: | Dumbbell / Kettlebells (2) / Kettlebell / Dumbbells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Glutes, Quadriceps, Hamstrings, Adductors |
|---|---|
| auxiliary muscles: | Lower Back, Abductors |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |