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