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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:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
synergists:AdductorsMuscle, AbductorsMuscle, TricepsMuscle, TrapeziusMuscle, Lower BackMuscle
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:Rectus AbdominisMuscle, TricepsMuscle, DeltoidsMuscle
Starting PositionExecution required:Nothing
optional:Seat, Exercise Ball, Bench
fitness level:Hard
exercise type:Strength
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Door Pull-up

muscles:TrapeziusMuscle, Teres MusclesMuscle, Latissimus DorsiMuscle
synergists:BicepsMuscle, Lower BackMuscle, DeltoidsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Nothing
optional:Backpack, Weight Cuffs, Towel
fitness level:Hard
exercise type:Strength
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Jump Squat

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

muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle, AbductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, QuadricepsMuscle
Starting PositionExecution required:Nothing
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength, Cardio
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Plank Walk-out / Inchworm

muscles:DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, TricepsMuscle
synergists:Pectoralis MajorMuscle, TrapeziusMuscle, Lower BackMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, BicepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle
Starting PositionExecution required:Nothing
fitness level:Hard
exercise type:Strength
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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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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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