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Exercises Without Weights / No Equipment Needed

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* Stretching exercises are not included in this list!

Calf Raise, Lying

muscles:CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, HamstringsMuscle
Starting PositionExecution required:Seat / Exercise Ball
fitness level:Normal
exercise type:Strength
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Curtsy Lunge

muscles:AbductorsMuscle, AdductorsMuscle, GlutesMuscle, QuadricepsMuscle
synergists:HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Nothing
optional:Dumbbell, Backpack, Dumbbells (2), Medicin Ball, Kettlebell, Kettlebells (2)
fitness level:Normal
exercise type:Strength
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Dancing Crab

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
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Deck Squat

muscles:HamstringsMuscle, Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle
synergists:AdductorsMuscle, ObliquesMuscle, Lower BackMuscle
Starting PositionExecution required:Nothing
optional:Kettlebell, Dumbbell, Fitness Mat, Backpack
fitness level:Normal
exercise type:Strength, Cardio
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Door Pull-up

muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists:Lower BackMuscle, BicepsMuscle, Hand FlexorsMuscle, DeltoidsMuscle
Starting PositionExecution required:Towel
additional:Weight Cuffs, Backpack
fitness level:Hard
exercise type:Strength
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Jump Squat

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle, CalvesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, ShinsMuscle
Starting PositionExecution required:Nothing
optional:Backpack, Weight Cuffs, Dumbbells (2), Kettlebells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
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Reverse Plank

muscles:GlutesMuscle, Lower BackMuscle
synergists:CalvesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat
fitness level:Easy
exercise type:Strength - isometric
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