Bodypart
Abductor
-
Dumbbell overhead squat
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Flutter Kicks
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Jackknife sit-up
Equipment: Body weight
-
Leg raises
Equipment: Body weight
-
Side Plank with Hip Dip
Equipment: Body weight
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
Abs
-
Burpee
Equipment: Body weight
-
Crunch
Equipment: Body weight
-
Dumbell Toe Crunch
Equipment: Dumbbells
-
Flutter Kicks
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Jackknife sit-up
Equipment: Body weight
-
Kettlebell Swings
Equipment: KettleBell
-
Lateral pull + spider
Equipment: Sandbag
-
Mountain Climbers
Equipment: Body weight
-
Plank
Equipment: Body weight
-
Russian twist + toss
Equipment: Sandbag
-
Single-Arm Chest Press
Equipment: Dumbbells
-
Single-arm dumbbell snatch
Equipment: Dumbbells
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
-
Squat + shoulder press
Equipment: Sandbag
Arms
-
Lateral pull + spider
Equipment: Sandbag
-
Plié squat + high pull
Equipment: Sandbag
-
Russian twist + toss
Equipment: Sandbag
-
Side lunge + front raise
Equipment: Sandbag
-
Single-leg deadlift + row
Equipment: Sandbag
Back
-
Single-leg deadlift + row
Equipment: Sandbag
Biceps
-
Barbell bicep curl
Equipment: Barbell
-
Bent-over row
Equipment: Weighted Plates
-
Bicep curl
Equipment: Dumbbells
-
Cross Body Hammer Curl
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Dumbbell squeeze bench press
Equipment: Dumbbells
-
Dumbbell Upright Rows
Equipment: Dumbbells
-
Incline dumbbell fly
Equipment: Dumbbells
-
Incline Dumbbell press
Equipment: Dumbbells
-
Renegade row
Equipment: Dumbbells
-
Seated Dumbbell Curl
Equipment: Dumbbells
-
Single-Arm Chest Press
Equipment: Dumbbells
-
Standing Hammer Curl
Equipment: Dumbbells
Brachialis
-
Barbell bicep curl
Equipment: Barbell
-
Bent-over row
Equipment: Weighted Plates
-
Bicep curl
Equipment: Dumbbells
-
Cross Body Hammer Curl
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Incline dumbbell fly
Equipment: Dumbbells
-
Renegade row
Equipment: Dumbbells
-
Seated Dumbbell Curl
Equipment: Dumbbells
-
Standing Hammer Curl
Equipment: Dumbbells
Brachioradialis
-
Barbell bicep curl
Equipment: Barbell
-
Bicep curl
Equipment: Dumbbells
-
Cross Body Hammer Curl
Equipment: Dumbbells
-
Renegade row
Equipment: Dumbbells
-
Seated Dumbbell Curl
Equipment: Dumbbells
-
Standing Hammer Curl
Equipment: Dumbbells
Chest
-
Lateral pull + spider
Equipment: Sandbag
-
Side lunge + front raise
Equipment: Sandbag
-
Single-leg deadlift + row
Equipment: Sandbag
Deltoids
-
Arnold press
Equipment: Dumbbells
-
Bench Plate Press
Equipment: Weighted Plates
-
Bent-over dumbbell raise
Equipment: Dumbbells
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell floor press
Equipment: Dumbbells
-
Dumbbell front raise
Equipment: Dumbbells
-
Dumbbell front squat
Equipment: Dumbbells
-
Dumbbell Lateral Raise
Equipment: Dumbbells
-
Dumbbell pullover
Equipment: Dumbbells
-
Dumbbell Scaption
Equipment: Dumbbells
-
Dumbbell shoulder-to-shoulder press
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Dumbbell squeeze bench press
Equipment: Dumbbells
-
Flutter Kicks
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Incline dumbbell fly
Equipment: Dumbbells
-
Incline Dumbbell press
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
Lateral raise
Equipment: Dumbbells
-
Military press
Equipment: Dumbbells
-
Mountain Climbers
Equipment: Body weight
-
One Arm Swing
Equipment: Dumbbells
-
One-Dumbbell Front Raise
Equipment: Dumbbells
-
Push up
Equipment: Body weight
-
Renegade row
Equipment: Dumbbells
-
Shoulder Raise
Equipment: Weighted Plates
-
Side Plank with Hip Dip
Equipment: Body weight
-
Single-Arm Chest Press
Equipment: Dumbbells
-
Single-arm dumbbell snatch
Equipment: Dumbbells
-
Sit-Ups to Press
Equipment: KettleBell
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Tate Press
Equipment: Dumbbells
-
Thruster squat with rotation
Equipment: Weighted Plates
-
Tricep Dips
Equipment: Body weight
Erector Spinae
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell overhead squat
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Kettlebell Swings
Equipment: KettleBell
-
Prone Back Extension
Equipment: Body weight
-
Weighted Superman
Equipment: Medicine Ball
Forearms
-
Halos
Equipment: KettleBell
-
Kettlebell Swings
Equipment: KettleBell
Gastrocnemius
-
Dumbbell overhead squat
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
Glutes
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell front squat
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Flutter Kicks
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
One Arm Swing
Equipment: Dumbbells
-
Prone Back Extension
Equipment: Body weight
-
Side Plank with Hip Dip
Equipment: Body weight
-
Single-arm dumbbell snatch
Equipment: Dumbbells
-
Squat + shoulder press
Equipment: Sandbag
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
-
Weighted Superman
Equipment: Medicine Ball
Gracilis
-
Side Plank with Hip Dip
Equipment: Body weight
Hamstrings
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
One Arm Swing
Equipment: Dumbbells
-
Prone Back Extension
Equipment: Body weight
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Weighted Superman
Equipment: Medicine Ball
Iliopsoas
-
Crunch
Equipment: Body weight
-
Jackknife sit-up
Equipment: Body weight
-
Leg raises
Equipment: Body weight
-
Mountain Climbers
Equipment: Body weight
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
Infraspinatus
-
Bent-over dumbbell raise
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Renegade row
Equipment: Dumbbells
Latissimus dorsi
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell pullover
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
Renegade row
Equipment: Dumbbells
-
Rowing with the Sandbag
Equipment: Sandbag
-
Tricep Dips
Equipment: Body weight
Legs
-
Dumbbell front squat
Equipment: Dumbbells
-
Plié squat + high pull
Equipment: Sandbag
-
Single-leg deadlift + row
Equipment: Sandbag
Obliques
-
Crunch
Equipment: Body weight
-
Dumbbell Russian twist
Equipment: Dumbbells
-
Dumbell Toe Crunch
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Jackknife sit-up
Equipment: Body weight
-
Mountain Climbers
Equipment: Body weight
-
Plank
Equipment: Body weight
-
Side Bend
Equipment: Weighted Plates
-
Side Plank with Hip Dip
Equipment: Body weight
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
Pectineus
-
Crunch
Equipment: Body weight
-
Flutter Kicks
Equipment: Dumbbells
-
Leg raises
Equipment: Body weight
-
Renegade row
Equipment: Dumbbells
-
Side Plank with Hip Dip
Equipment: Body weight
Pectoral
-
Bench Plate Press
Equipment: Weighted Plates
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell floor press
Equipment: Dumbbells
-
Dumbbell front raise
Equipment: Dumbbells
-
Dumbbell front squat
Equipment: Dumbbells
-
Dumbbell pullover
Equipment: Dumbbells
-
Dumbbell shoulder-to-shoulder press
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Dumbbell squeeze bench press
Equipment: Dumbbells
-
Incline dumbbell fly
Equipment: Dumbbells
-
Incline Dumbbell press
Equipment: Dumbbells
-
One Arm Swing
Equipment: Dumbbells
-
One-Dumbbell Front Raise
Equipment: Dumbbells
-
Plank
Equipment: Body weight
-
Push up
Equipment: Body weight
-
Shoulder Raise
Equipment: Weighted Plates
-
Single-Arm Chest Press
Equipment: Dumbbells
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Tate Press
Equipment: Dumbbells
-
Thruster squat with rotation
Equipment: Weighted Plates
-
Tricep Dips
Equipment: Body weight
Psoas
-
Side Plank with Hip Dip
Equipment: Body weight
Quads
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
Lateral pull + spider
Equipment: Sandbag
-
Mountain Climbers
Equipment: Body weight
-
Plank
Equipment: Body weight
-
Plié squat + high pull
Equipment: Sandbag
-
Side lunge + front raise
Equipment: Sandbag
-
Single-arm dumbbell snatch
Equipment: Dumbbells
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
Rectus Femoris
-
Crunch
Equipment: Body weight
-
Forward lunge + wood chop
Equipment: Sandbag
-
Jackknife sit-up
Equipment: Body weight
-
Leg raises
Equipment: Body weight
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
Rhomboids
-
Bent-over dumbbell raise
Equipment: Dumbbells
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell Scaption
Equipment: Dumbbells
-
Kettlebell Swings
Equipment: KettleBell
-
Rowing with the Sandbag
Equipment: Sandbag
Sartorius
-
Crunch
Equipment: Body weight
-
Flutter Kicks
Equipment: Dumbbells
-
Jackknife sit-up
Equipment: Body weight
-
Leg raises
Equipment: Body weight
-
Mountain Climbers
Equipment: Body weight
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
Serratus Anterior
-
Arnold press
Equipment: Dumbbells
-
Dumbbell front raise
Equipment: Dumbbells
-
Dumbbell Lateral Raise
Equipment: Dumbbells
-
Lateral raise
Equipment: Dumbbells
-
Military press
Equipment: Dumbbells
-
Mountain Climbers
Equipment: Body weight
-
One Arm Swing
Equipment: Dumbbells
-
One-Dumbbell Front Raise
Equipment: Dumbbells
-
Plank
Equipment: Body weight
-
Seated dumbbell overhead press
Equipment: Dumbbells
-
Shoulder Raise
Equipment: Weighted Plates
-
Side Plank with Hip Dip
Equipment: Body weight
Shoulders
-
Dumbbell Upright Rows
Equipment: Dumbbells
-
Lateral pull + spider
Equipment: Sandbag
Soleus
-
Dumbbell overhead squat
Equipment: Dumbbells
-
Dumbbell side lunge
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag
-
Forward Lunges with Dumbbells
Equipment: Dumbbells
-
One Arm Swing
Equipment: Dumbbells
-
Sumo Deadlifts With High Pull
Equipment: KettleBell
-
Thruster squat with rotation
Equipment: Weighted Plates
Tensor Fasciae Latae
-
Crunch
Equipment: Body weight
-
Jackknife sit-up
Equipment: Body weight
-
Leg raises
Equipment: Body weight
-
Plank
Equipment: Body weight
-
Sit-up
Equipment: Body weight
-
Sit-Ups to Press
Equipment: KettleBell
Teres
-
Bent-over dumbbell raise
Equipment: Dumbbells
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell pullover
Equipment: Dumbbells
-
Renegade row
Equipment: Dumbbells
Trapezius
-
Bent-over dumbbell raise
Equipment: Dumbbells
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell Shrug
Equipment: Dumbbells
-
Goblet Squat
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Kettlebell Swings
Equipment: KettleBell
-
Military press
Equipment: Dumbbells
-
One Arm Swing
Equipment: Dumbbells
-
Renegade row
Equipment: Dumbbells
-
Rowing with the Sandbag
Equipment: Sandbag
-
Seated dumbbell overhead press
Equipment: Dumbbells
-
Single-arm dumbbell snatch
Equipment: Dumbbells
Triceps
-
All-Fours Triceps Extensions
Equipment: Dumbbells
-
Arnold press
Equipment: Dumbbells
-
Bench Plate Press
Equipment: Weighted Plates
-
Bent-over row
Equipment: Weighted Plates
-
Dumbbell Clean
Equipment: Dumbbells
-
Dumbbell pullover
Equipment: Dumbbells
-
Dumbbell shoulder-to-shoulder press
Equipment: Dumbbells
-
Dumbbell squeeze bench press
Equipment: Dumbbells
-
Dumbbell Upright Rows
Equipment: Dumbbells
-
Halos
Equipment: KettleBell
-
Incline Dumbbell press
Equipment: Dumbbells
-
Lateral raise
Equipment: Dumbbells
-
Military press
Equipment: Dumbbells
-
Mountain Climbers
Equipment: Body weight
-
Overhead Dumbbell Triceps Extension
Equipment: Dumbbells
-
Push up
Equipment: Body weight
-
Seated dumbbell overhead press
Equipment: Dumbbells
-
Seated Dumbbell Tricep Extension
Equipment: Dumbbells
-
Single-Arm Chest Press
Equipment: Dumbbells
-
Skull Crusher
Equipment: Dumbbells
-
Tate Press
Equipment: Dumbbells
-
Tricep Dips
Equipment: Body weight
Vastus
-
Dumbbell overhead squat
Equipment: Dumbbells
-
Forward lunge + wood chop
Equipment: Sandbag