Warm Up Exercises

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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

Wrestler Squat

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

exercise benefits and how to do Wrestler Squat

Jumping Jacks

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

exercise benefits and how to do Jumping Jacks

Side Lunge

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

exercise benefits and how to do Side Lunge

Jogging

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

exercise benefits and how to do Jogging

Frankenstein Walk

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Frankenstein Walk

Toe Taps / Box Jump March

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

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

Sliding Mountain Climber

muscles:	Glutes, Rectus Abdominis, Quadriceps, Hamstrings
auxiliary muscles:	Triceps, Lower Back, Obliques
		required:	Towel
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Mountain Climber

Pop Squat

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

exercise benefits and how to do Pop Squat

Crab Kick

muscles:	Obliques, Hamstrings, Lower Back, Glutes, Rectus Abdominis
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

Russian Twist, Standing

muscles:	Obliques
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Trapezius
		required:	Dumbbell / Exercise Ball / Kettlebell / Backpack / Medicin Ball
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Russian Twist, Standing

Pendulum

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

exercise benefits and how to do Pendulum

Duck Unders

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

exercise benefits and how to do Duck Unders

Step-up

muscles:	Glutes, Hamstrings, Quadriceps
auxiliary muscles:	Lower Back, Adductors
		required:	Seat / Bench / Stool
		optional:	Medicin Ball, Kettlebells (2), Dumbbells (2), Backpack
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Step-up

Ball Twister With Partner

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back
		required:	Workout Partner, Medicin Ball
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Ball Twister With Partner