Intermediate 36 min

Row Squat Armwork

Calories

255 kcal

Equipment

Sandbag, Barbell, Kettlebell

Intensity

—

Focus

Quads, Upper Back, Side Delts, Biceps, Triceps

Workout Exercises

8 min

Bodyweight Quads

A classic lower-body strength exercise that targets quads, glutes, and hamstrings while training core bracing and hip/knee control.

Intermediate 48 min

335 kcal Lat Pulldown Machine, Barbell, T-Bar Row, Adjustable Bench

Intermediate 40 min

305 kcal Dumbbell, Smith Machine, Kettlebell, Hyperextension Bench

Intermediate 52 min

405 kcal Plyo Box, Glute Ham Developer, Weight Plate, Dumbbell, Leg Press