logoHome Gym Exercises

Simply train effectively!

Effective Training Without Equipment and Weights

* 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
More exercise details

Decline Push-up

muscles: Pectoralis MajorMuscle
synergists: TricepsMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
Starting PositionExecution required: Seat / Exercise Ball / Bench
fitness level: Hard
exercise type: Strength
More exercise details

Door Pull-up

muscles: Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists: Lower BackMuscle, DeltoidsMuscle, BicepsMuscle, Hand FlexorsMuscle
Starting PositionExecution required: Towel
additional: Weight Cuffs, Backpack
fitness level: Hard
exercise type: Strength
More exercise details

Hand Release Push-up

muscles: Pectoralis MajorMuscle
synergists: TrapeziusMuscle, Teres MusclesMuscle, TricepsMuscle, DeltoidsMuscle
Starting PositionExecution required: Nothing
optional: Backpack
fitness level: Normal
exercise type: Strength
More exercise details

Jogging

muscles: QuadricepsMuscle, ShinsMuscle, HamstringsMuscle, GlutesMuscle
synergists: Rectus AbdominisMuscle, AbductorsMuscle, AdductorsMuscle
Starting PositionExecution required: Nothing
optional: Weight Cuffs
fitness level: Normal
exercise type: Cardio
More exercise details

Plank With Leg Raise

muscles: Rectus AbdominisMuscle, Lower BackMuscle
synergists: TrapeziusMuscle, QuadricepsMuscle, GlutesMuscle, ObliquesMuscle, HamstringsMuscle
Starting PositionExecution required: Nothing
optional: Fitness Mat, Weight Cuffs
fitness level: Normal
exercise type: Strength
More exercise details

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
More exercise details

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
More exercise details