| muscle: | Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Calves |
| required: | Towel |
| optional: | Backpack, Dumbbells (2), Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
Warm-Up Exercises Without Equipment
| muscle: | Obliques, Glutes, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Hamstrings, Adductors, Abductors, Trapezius, Lower Back |
| required: | Nothing |
| optional: | Weight Cuffs, Seat, Bench, Exercise Ball |
| 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, Shins, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Adductors, Abductors |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Easy |
| type: | Cardio |
| muscle: | Quadriceps, Hamstrings, Calves, Glutes |
|---|---|
| auxiliary muscles: | Shins |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Plyometrics, Cardio |
| muscle: | Quadriceps, Hamstrings, Glutes, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Adductors, Lower Back, Obliques |
| required: | Nothing |
| optional: | Backpack, Fitness Mat, Kettlebell, Dumbbell |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Calves, Hamstrings, Adductors, Abductors |
| required: | Nothing |
| optional: | Backpack, Kettlebell, Medicin Ball, Dumbbell, Kettlebells (2), Dumbbells (2) |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Obliques, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Quadriceps |
| required: | Nothing |
| optional: | Fitness Mat, Weight Cuffs |
| level: | Normal |
| type: | Strength, 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: | Calves, Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Adductors, Abductors, Lower Back, Rectus Abdominis, Obliques |
| required: | Nothing |
| optional: | Kettlebell, Weight Cuffs, Dumbbells (2), Kettlebells (2), Dumbbell |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |