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

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

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

muscles:AbductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs, Fitness Mat
fitness level:Normal
exercise type:Strength
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Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:AbductorsMuscle, ShinsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
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Pistol Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle, CalvesMuscle
Starting PositionExecution required:Nothing
fitness level:Challenging
exercise type:Strength
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Reverse Lunge

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

muscles:ObliquesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
Starting PositionExecution required:Nothing
optional:Seat, Dumbbell, Bench, Fitness Mat
fitness level:Easy
exercise type:Strength
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Side Star Plank

muscles:ObliquesMuscle, AbductorsMuscle
synergists:Lower BackMuscle, GlutesMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat
fitness level:Normal
exercise type:Strength - isometric
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Sliding Towel Pike

muscles:Rectus AbdominisMuscle
synergists:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Lower BackMuscle, Latissimus DorsiMuscle, DeltoidsMuscle, TrapeziusMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
Starting PositionExecution required:Towel
fitness level:Normal
exercise type:Strength
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