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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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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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Plank With Hip Twists

muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
synergists:HamstringsMuscle, GlutesMuscle, TrapeziusMuscle, QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Fitness Mat, Seat
fitness level:Normal
exercise type:Strength
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Pop Squat

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
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Side Mountain Climbers

muscles:Rectus AbdominisMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, TricepsMuscle
Starting PositionExecution required:Nothing
optional:Seat, Bench, Stool
fitness level:Hard
exercise type:Strength, Plyometrics, Cardio
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Side Star Plank

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

muscles:ObliquesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
synergists:GlutesMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle, TrapeziusMuscle, Lower BackMuscle
Starting PositionExecution required:Towel
additional:Backpack
fitness level:Normal
exercise type:Strength, Cardio
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Sliding Towel Pike

muscles:Rectus AbdominisMuscle
synergists:DeltoidsMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle, TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Lower BackMuscle
Starting PositionExecution required:Towel
fitness level:Normal
exercise type:Strength
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