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