| muscle: | Glutes, Quadriceps, Hamstrings |
|---|---|
| auxiliary muscles: | Calves |
| required: | Towel |
| optional: | Backpack, Dumbbells (2), Kettlebells (2) |
| level: | Normal |
| type: | Strength, Cardio |
Exercises Without Weights / No Equipment Needed
| muscle: | Triceps |
|---|---|
| auxiliary muscles: | Pectoralis Major, Deltoids, Hand Extensors |
| required: | Seat / Bench |
| level: | Easy |
| type: | Strength |
| muscle: | Rectus Abdominis |
|---|---|
| auxiliary muscles: | Obliques |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Hard |
| type: | Strength |
| muscle: | Trapezius, Deltoids |
|---|---|
| auxiliary muscles: | Triceps, Latissimus Dorsi, Teres Muscles |
| required: | Towel |
| level: | Easy |
| type: | Strength |
| muscle: | Pectoralis Major |
|---|---|
| auxiliary muscles: | Triceps, Serratus Anterior, Trapezius, Deltoids, Rectus Abdominis, Biceps |
| required: | Towel |
| optional: | Backpack |
| level: | Hard |
| type: | Strength |
| muscle: | Obliques |
|---|---|
| auxiliary muscles: | Rectus Abdominis |
| required: | Nothing |
| optional: | Fitness Mat |
| level: | Easy |
| type: | Strength |
| muscle: | Quadriceps, Glutes |
|---|---|
| auxiliary muscles: | Lower Back, Hamstrings, Adductors |
| required: | Bench / Seat |
| level: | Hard |
| type: | Strength |
| muscle: | Obliques, Glutes, Pectoralis Major |
|---|---|
| auxiliary muscles: | Latissimus Dorsi, Lower Back, Deltoids, Rectus Abdominis, Triceps, Serratus Anterior |
| required: | Nothing |
| level: | Hard |
| type: | Strength |
| muscle: | Lower Back, Rectus Abdominis, Obliques |
|---|---|
| auxiliary muscles: | Quadriceps, Hamstrings, Glutes, Trapezius |
| required: | Nothing |
| optional: | Seat, Fitness Mat |
| level: | Normal |
| type: | Strength |
| muscle: | Glutes, Lower Back, Rectus Abdominis |
|---|---|
| auxiliary muscles: | Calves, Triceps, Deltoids, Hamstrings |
| required: | Towel |
| level: | Hard |
| type: | Strength |