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