Exercises Without Weights / No Equipment Needed

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Leg Curl With Partner

muscles:	Hamstrings
		required:	Workout Partner
		optional:	Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Partner

Leg Extension, Seated

muscles:	Quadriceps
		required:	Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Extension, Seated

Leg Press With Partner

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Adductors, Abductors
		required:	Workout Partner
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Press With Partner

Lateral Raise With Partner

muscles:	Latissimus Dorsi, Deltoids
auxiliary muscles:	Trapezius
		required:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise With Partner

Dips Between Two Chairs

muscles:	Triceps
auxiliary muscles:	Pectoralis Major, Deltoids, Hand Extensors
		required:	Seat / Bench
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Two Chairs

Triceps Extension With Towel And Partner

muscles:	Triceps
		required:	Workout Partner, Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Towel And Partner

Reverse Snow Angel

muscles:	Trapezius, Lower Back
auxiliary muscles:	Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Towel
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Snow Angel

Dips With Chair

muscles:	Triceps
auxiliary muscles:	Hand Extensors, Pectoralis Major, Deltoids
		required:	Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips With Chair

Dancing Crab

muscles:	Deltoids, Rectus Abdominis, Obliques, Hamstrings, Glutes
auxiliary muscles:	Triceps, Trapezius, Lower Back, Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Dancing Crab

Hindu Push-up / Dands

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Trapezius, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Hindu Push-up / Dands

Plank With Alternating Arm And Leg Raise

muscles:	Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:	Hamstrings, Obliques, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Plank With Alternating Arm And Leg Raise

Triceps Extension, Single-Arm, Side Lying

muscles:	Triceps
auxiliary muscles:	Deltoids, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension, Single-Arm, Side Lying

Sliding Cobra

muscles:	Latissimus Dorsi, Lower Back, Glutes
auxiliary muscles:	Triceps, Rectus Abdominis, Obliques, Hamstrings
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Cobra

Fire Feet

muscles:	Calves, Quadriceps, Hamstrings
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Fire Feet

Sliding Lat Pull

muscles:	Deltoids, Latissimus Dorsi
auxiliary muscles:	Biceps, Triceps, Hand Flexors, Hand Extensors, Trapezius, Teres Muscles
		required:	Towel
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Lat Pull