Warm Up Exercises

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Swings with Kettlebell

muscles:	Hamstrings, Glutes
auxiliary muscles:	Quadriceps, Trapezius, Lower Back, Calves, Teres Muscles, Hand Extensors, Hand Flexors, Deltoids, Latissimus Dorsi
		required:	Medicin Ball / Dumbbell / Kettlebell / Backpack
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Swings with Kettlebell

Reverse Sliding Lunge

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Calves
		required:	Towel
		optional:	Backpack, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Sliding Lunge

Farmer’s Walk

muscles:	Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:	Quadriceps, Hamstrings, Calves, Lower Back, Deltoids, Biceps
		required:	Kettlebells (2) / Backpack / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Farmer’s Walk

Side Step-up

muscles:	Abductors, Quadriceps, Glutes
auxiliary muscles:	Calves, Adductors
		required:	Bench / Seat
		optional:	Backpack, Medicin Ball, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Kayaking

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius, Rectus Abdominis, Obliques
auxiliary muscles:	Biceps, Lower Back, Triceps
		required:	Broomstick / Barbell / EZ Bar
		optional:	Bench, Seat
		fitness level:	Normal
		exercise type:	Cardio

exercise benefits and how to do Kayaking

Sumo Squat

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

exercise benefits and how to do Sumo Squat

Swing With Dumbbell, Single-Arm

muscles:	Quadriceps, Glutes
auxiliary muscles:	Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis
		required:	Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Swing With Dumbbell, Single-Arm

Alternating Dumbbell Swings

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Deltoids, Hamstrings, Hand Flexors, Glutes, Hand Extensors, Trapezius
		required:	Dumbbells (2) / Kettlebell / Kettlebells (2) / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Bent Over Twist With Broomstick

muscles:	Lower Back, Obliques
auxiliary muscles:	Rectus Abdominis, Glutes
		required:	Broomstick / Barbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Jump Rope

muscles:	Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:	Deltoids, Rectus Abdominis, Adductors, Triceps, Hand Flexors, Lower Back
		required:	Jump Rope
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Jump Rope

Slingshot With Kettlebell

muscles:	Obliques, Rectus Abdominis
auxiliary muscles:	Hamstrings, Glutes, Pectoralis Major, Lower Back
		required:	Kettlebell
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Slingshot With Kettlebell

Deck Squat

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

exercise benefits and how to do Deck Squat

Reverse Lunge

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

exercise benefits and how to do Reverse Lunge

Plank With Leg Sweep / Rotational Mountain Climber

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

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

Static Runner

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

exercise benefits and how to do Static Runner