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

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

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

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

muscles:Rectus AbdominisMuscle, ObliquesMuscle
synergists:QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat, Weight Cuffs
fitness level:Easy
exercise type:Strength
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Scorpion Push-up

muscles:Pectoralis MajorMuscle, ObliquesMuscle, GlutesMuscle
synergists:TricepsMuscle, Serratus AnteriorMuscle, Latissimus DorsiMuscle, Lower BackMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Nothing
fitness level:Hard
exercise type:Strength
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Side Bridge

muscles:ObliquesMuscle
synergists:Rectus AbdominisMuscle, GlutesMuscle, Lower BackMuscle
Starting PositionExecution required:Nothing
optional:Dumbbell, Bench, Fitness Mat, Seat
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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