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Exercises Without Weights / No Equipment Needed

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* Stretching exercises are not included in this list!

Dancing Crab

muscles:Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle, DeltoidsMuscle
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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Door Pull-up

muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists:DeltoidsMuscle, Hand FlexorsMuscle, Lower BackMuscle, BicepsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs, Backpack, Towel
fitness level:Hard
exercise type:Strength
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Jump Squat

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

muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle, AbductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
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Pendulum

muscles:AbductorsMuscle, ObliquesMuscle, GlutesMuscle, Lower BackMuscle, Rectus AbdominisMuscle
synergists:TricepsMuscle, QuadricepsMuscle, HamstringsMuscle, DeltoidsMuscle, AdductorsMuscle
Starting PositionExecution required:Nothing
optional:Seat, Exercise Ball, Weight Cuffs, Bench
fitness level:Normal
exercise type:Strength, Cardio
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Plank Walk-out / Inchworm

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, TricepsMuscle
synergists:TrapeziusMuscle, BicepsMuscle, Lower BackMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Pectoralis MajorMuscle
Starting PositionExecution required:Nothing
fitness level:Hard
exercise type:Strength
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Prone Cobra

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

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

muscles:Latissimus DorsiMuscle
synergists:Teres MusclesMuscle, DeltoidsMuscle, QuadricepsMuscle, HamstringsMuscle, BicepsMuscle, Hand FlexorsMuscle, TrapeziusMuscle, Lower BackMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat, Towel
fitness level:Easy
exercise type:Strength - isometric
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