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Effective Training Without Equipment and Weights

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* Stretching exercises are not included in this list!

Dancing Crab

muscles:Rectus AbdominisMuscle, ObliquesMuscle, GlutesMuscle, HamstringsMuscle, DeltoidsMuscle
synergists:TricepsMuscle, AbductorsMuscle, TrapeziusMuscle, Lower BackMuscle, AdductorsMuscle
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, DeltoidsMuscle, Rectus AbdominisMuscle
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:BicepsMuscle, Lower BackMuscle, DeltoidsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Towel
additional:Backpack, Weight Cuffs
fitness level:Hard
exercise type:Strength
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Jump Squat

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

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

muscles:GlutesMuscle, Lower BackMuscle
synergists:ObliquesMuscle, HamstringsMuscle, Rectus AbdominisMuscle
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:TrapeziusMuscle, Rectus AbdominisMuscle, QuadricepsMuscle, Serratus AnteriorMuscle
Starting PositionExecution required:Nothing
fitness level:Hard
exercise type:Strength
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