Warm Up Exercises

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Crab Walk

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

exercise benefits and how to do Crab Walk

Wood-Chop With Dumbbell

muscles:	Obliques
auxiliary muscles:	Rectus Abdominis, Quadriceps, Hamstrings, Glutes, Lower Back
		required:	Kettlebell / Medicin Ball / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Wood-Chop With Dumbbell

Broad Jump / Standing Long Jump

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

exercise benefits and how to do Broad Jump / Standing Long Jump

Bear Crawl

muscles:	Pectoralis Major, Deltoids, Triceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Quadriceps, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Bear Crawl

Crab Kick

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

exercise benefits and how to do Crab Kick

Jogging / Running In Place

muscles:	Shins, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Jogging / Running In Place

Lunge

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Lunge

Toe Taps / Box Jump March

muscles:	Quadriceps, Glutes, Calves
auxiliary muscles:	Adductors, Hamstrings, Abductors, Rectus Abdominis
		required:	Medicin Ball / Seat / Bench / Stool
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Toe Taps / Box Jump March

Skier Swings

muscles:	Trapezius, Deltoids
auxiliary muscles:	Quadriceps, Hamstrings, Latissimus Dorsi, Lower Back, Rectus Abdominis, Glutes, Obliques
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Skier Swings

Jump Squat

muscles:	Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques, Shins
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Weight Cuffs, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Jump Squat

Burpee

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

exercise benefits and how to do Burpee

High Knees in Place

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

exercise benefits and how to do High Knees in Place

Wrestler Squat

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

exercise benefits and how to do Wrestler Squat

Tuck Jumps

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Adductors, Abductors, Calves, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Tuck Jumps

Frog Squat

muscles:	Adductors, Glutes, Quadriceps
auxiliary muscles:	Hamstrings, Abductors, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Frog Squat