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