Exercises Without Weights / No Equipment Needed

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Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Hamstrings, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Side Hip Abduction

Jump, One-Legged

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

exercise benefits and how to do Jump, One-Legged

Plank With Leg Sweep / Rotational Mountain Climber

muscles:	Obliques, Glutes, Rectus Abdominis
auxiliary muscles:	Hamstrings, Adductors, Abductors, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Seat, Exercise Ball, Bench
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Plank With Leg Sweep / Rotational Mountain Climber

Push-up Hold With Towel

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Rectus Abdominis
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Push-up Hold With Towel

Bicycle

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bicycle

Dips On The Floor

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

exercise benefits and how to do Dips On The Floor

Donkey Whips

muscles:	Abductors, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Donkey Whips

Glute-Ham Raise On The Floor / Russian Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Triceps, Pectoralis Major, Adductors, Calves
		required:	Workout Partner
		optional:	Towel, Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Glute-Ham Raise On The Floor / Russian Leg Curl

Kneeling Squat

muscles:	Glutes
auxiliary muscles:	Adductors, Lower Back, Abductors, Rectus Abdominis, Quadriceps, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Barbell, Backpack, Fitness Mat, Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Kneeling Squat

Sliding Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Calves
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Curl

Lat Pulldown With Towel

muscles:	Trapezius, Deltoids
auxiliary muscles:	Triceps, Latissimus Dorsi, Teres Muscles
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lat Pulldown With Towel

Decline Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Triceps, Deltoids, Rectus Abdominis
		required:	Bench / Seat / Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Decline Push-up

Reverse Lunge

muscles:	Quadriceps, Glutes
auxiliary muscles:	Abductors, Calves, Hamstrings, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbell, Medicin Ball, Dumbbells (2), Backpack, Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Lunge

Straight Arm Plank With Hip Extension

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Broomstick
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Hip Extension

Dips With Chair, Bent Legs

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

exercise benefits and how to do Dips With Chair, Bent Legs