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Simply train effectively!

Effective Training Without Equipment and Weights

* Stretching exercises are not included in this list!

Dancing Crab

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

muscles: Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required: Nothing
optional: Fitness Mat
fitness level: Easy
exercise type: Strength
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Decline Push-up

muscles: Pectoralis MajorMuscle
synergists: DeltoidsMuscle, Rectus AbdominisMuscle, TricepsMuscle
Starting PositionExecution required: Seat / Exercise Ball / Bench
fitness level: Hard
exercise type: Strength
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Door Pull-up

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

muscles: Pectoralis MajorMuscle
synergists: TricepsMuscle, DeltoidsMuscle, TrapeziusMuscle, Teres MusclesMuscle
Starting PositionExecution required: Nothing
optional: Backpack
fitness level: Normal
exercise type: Strength
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Jogging

muscles: QuadricepsMuscle, ShinsMuscle, HamstringsMuscle, GlutesMuscle
synergists: AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs
fitness level: Normal
exercise type: Cardio
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Plank With Leg Raise

muscles: Lower BackMuscle, Rectus AbdominisMuscle
synergists: ObliquesMuscle, HamstringsMuscle, TrapeziusMuscle, QuadricepsMuscle, GlutesMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs, Fitness Mat
fitness level: Normal
exercise type: Strength
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Prone Cobra

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