| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves |
| required: | Nothing |
| optional: | Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
Exercises Without Weights / No Equipment Needed
| muscle: | Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Lower Back, Glutes |
|---|---|
| auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Trapezius, Deltoids |
| required: | Nothing |
| optional: | Dumbbell, Workout Partner, Kettlebell |
| level: | Hard |
| type: | Strength |
| muscle: | Quadriceps, Adductors, Glutes |
|---|---|
| auxiliary muscles: | Hamstrings, Abductors, Lower Back |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |
| muscle: | Biceps |
|---|---|
| auxiliary muscles: | Quadriceps |
| required: | Nothing |
| level: | Easy |
| type: | Strength |
| muscle: | Deltoids, Triceps |
|---|---|
| auxiliary muscles: | Serratus Anterior, Trapezius, Rectus Abdominis, Hand Extensors, Pectoralis Major |
| required: | Fitness Mat / Seat / Bench |
| level: | Hard |
| type: | Strength |
| muscle: | Obliques |
|---|---|
| auxiliary muscles: | Rectus Abdominis |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Adductors |
| required: | Nothing |
| optional: | Backpack |
| level: | Easy |
| type: | Strength, Cardio |
| muscle: | Quadriceps |
|---|---|
| required: | Nothing |
| level: | Easy |
| type: | Strength - isometric |
| muscle: | Quadriceps |
|---|---|
| required: | Nothing |
| level: | Easy |
| type: | Strength |
| muscle: | Quadriceps, Hamstrings, Glutes |
|---|---|
| auxiliary muscles: | Adductors, Abductors, Calves, Lower Back |
| required: | Nothing |
| level: | Normal |
| type: | Strength, Cardio |