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

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

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

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
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Pistol Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle, CalvesMuscle
Starting PositionExecution required:Nothing
fitness level:Challenging
exercise type:Strength
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Reverse Lunge

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

muscles:GlutesMuscle, Lower BackMuscle
synergists:DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle, CalvesMuscle
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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Side Bridge

muscles:ObliquesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, GlutesMuscle
Starting PositionExecution required:Nothing
optional:Bench, Fitness Mat, Seat, Dumbbell
fitness level:Easy
exercise type:Strength
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Side Star Plank

muscles:ObliquesMuscle, AbductorsMuscle
synergists:GlutesMuscle, Lower BackMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat
fitness level:Normal
exercise type:Strength - isometric
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