TAZAMA. JIFUNZE.
SONGA.

Legs · Intermediate

Barbell Back Squat

10 makadirio cal/dakika

The Barbell Back Squat is a top gym exercise for building leg muscles, burning roughly 6 to 10 calories per minute depending on your body weight and lifting intensity.
Primary muscles: Targets the quadriceps (front thighs) and glutes (hips…

Pakua MP4

Legs · Intermediate

Forward/Backward Hurdle Jump

10 makadirio cal/dakika

This dynamic, multi joint movement combines vertical and horizontal power with spatial awareness.
Unlike static lower body lifts, this exercise prioritizes the elastic power of the tendons and rapid muscle recruitment. It forces the lower …

Pakua MP4

Legs · Intermediate

Tire Flip

8 makadirio cal/dakika

The Tire Flip is a powerful total body compound exercise that heavily targets the legs, glutes (butt muscles), and hamstrings (back of the thighs) during the initial lift.
Average Burn Rate: 10 to 15 calories per minute, depending on your …

Pakua MP4

Shoulders · Intermediate

Tire Flip

15 makadirio cal/dakika

The Partner Tire Flip is a high intensity, full body metabolic exercise performed by two athletes facing one another.
Instead of flipping a heavy tire continuously down a track, partners remain stationary and dynamically pass the tire back…

Pakua MP4

Shoulders · Intermediate

Wall Climb

10 makadirio cal/dakika

A Wall Walk is a challenging body weight movement. It builds serious strength in your shoulders, arms, chest, upper back, and core by moving your body from a push-up position into a handstand against a wall.
How to Do It:
1. Start on the f…

Pakua MP4

Cardio · Advanced

Barbell Back Squat

12 makadirio cal/dakika

The Barbell Back Squat is a top gym exercise for building leg muscles, burning roughly 6 to 10 calories per minute depending on your body weight and lifting intensity.
Primary muscles: Targets the quadriceps (front thighs) and glutes (hips…

Pakua MP4