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Simply train effectively!

Effective Training Without Equipment and Weights

* Stretching exercises are not included in this list!

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

muscles: Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists: DeltoidsMuscle, BicepsMuscle, Lower BackMuscle, Hand FlexorsMuscle
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: Teres MusclesMuscle, TricepsMuscle, DeltoidsMuscle, TrapeziusMuscle
Starting PositionExecution required: Nothing
optional: Backpack
fitness level: Normal
exercise type: Strength
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Jogging

muscles: HamstringsMuscle, GlutesMuscle, QuadricepsMuscle, ShinsMuscle
synergists: AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs
fitness level: Normal
exercise type: Cardio
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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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Push Back Push-up

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

muscles: Latissimus DorsiMuscle
synergists: BicepsMuscle, Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, Hand FlexorsMuscle, TrapeziusMuscle, Teres MusclesMuscle, QuadricepsMuscle
Starting PositionExecution required: Towel
additional: Fitness Mat
fitness level: Easy
exercise type: Strength - isometric
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