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

muscles:Pectoralis MajorMuscle
synergists:TricepsMuscle, Rectus AbdominisMuscle, DeltoidsMuscle
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:Weight Cuffs, Backpack
fitness level:Hard
exercise type:Strength
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Jump Squat

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

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

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

muscles:TricepsMuscle, DeltoidsMuscle, Pectoralis MajorMuscle
synergists:Rectus AbdominisMuscle, Serratus AnteriorMuscle, QuadricepsMuscle, TrapeziusMuscle
Starting PositionExecution required:Nothing
fitness level:Hard
exercise type:Strength
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