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Warm Up Exercises

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* Stretching exercises are not included in this list!

Box Jump

muscles:CalvesMuscle, QuadricepsMuscle, GlutesMuscle, HamstringsMuscle
synergists:AbductorsMuscle, Lower BackMuscle, ShinsMuscle, AdductorsMuscle
Starting PositionExecution required:Bench
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump

Reverse Lunge

muscles:GlutesMuscle, QuadricepsMuscle
synergists:HamstringsMuscle, CalvesMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Dumbbells (2), Kettlebells (2), Backpack, Dumbbell, Medicin Ball
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Reverse Lunge

Bicycle

muscles:Rectus AbdominisMuscle, ObliquesMuscle
synergists:QuadricepsMuscle
Starting PositionExecution 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

Deck Squat

muscles:Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
synergists:AdductorsMuscle, ObliquesMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Fitness Mat, Kettlebell, Backpack
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Kayaking

muscles:ObliquesMuscle, Teres MusclesMuscle, Latissimus DorsiMuscle, Rectus AbdominisMuscle, TrapeziusMuscle
synergists:Lower BackMuscle, TricepsMuscle, BicepsMuscle
Starting PositionExecution required:Broomstick / Barbell / EZ Bar
optional:Seat, Bench
fitness level:Normal
exercise type:Cardio
exercise benefits and how to do Kayaking