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