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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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Hand Release Push-up

muscles: Pectoralis MajorMuscle
synergists: TricepsMuscle, DeltoidsMuscle, TrapeziusMuscle, Teres MusclesMuscle
Starting PositionExecution required: Nothing
optional: Backpack
fitness level: Normal
exercise type: Strength
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High Knees in Place

muscles: GlutesMuscle, QuadricepsMuscle, CalvesMuscle
synergists: AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle, HamstringsMuscle, ShinsMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs
fitness level: Normal
exercise type: Strength, Cardio
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In and outs / Knee Tuck

muscles: Rectus AbdominisMuscle
synergists: QuadricepsMuscle, ObliquesMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs, Bench, Fitness Mat, Stool
fitness level: Normal
exercise type: Strength
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L-Seat

muscles: Rectus AbdominisMuscle
synergists: TricepsMuscle, QuadricepsMuscle, AbductorsMuscle, DeltoidsMuscle, ObliquesMuscle, AdductorsMuscle
Starting PositionExecution required: Nothing
optional: Fitness Mat, Seat
fitness level: Challenging
exercise type: Strength - isometric
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Leaning Camel

muscles: QuadricepsMuscle, GlutesMuscle
synergists: AdductorsMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required: Nothing
optional: Fitness Mat, Medicin Ball, Backpack, Kettlebell, Dumbbell, Towel
fitness level: Easy
exercise type: Strength
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Push Back Push-up

muscles: TricepsMuscle, DeltoidsMuscle, Pectoralis MajorMuscle
synergists: TrapeziusMuscle, Rectus AbdominisMuscle, Serratus AnteriorMuscle, QuadricepsMuscle
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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Russian Twist

muscles: Rectus AbdominisMuscle, ObliquesMuscle
synergists: Lower BackMuscle
Starting PositionExecution required: Nothing
optional: Fitness Mat
fitness level: Normal
exercise type: Strength
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