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