Warm Up Exercises

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Wood-Chop With Dumbbell

muscles:	Obliques
auxiliary muscles:	Lower Back, Glutes, Rectus Abdominis, Quadriceps, Hamstrings
		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:	Adductors, Calves, Lower Back, Rectus Abdominis
		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:	Dumbbells (2), Weight Cuffs
		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:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Crab Kick

Jogging / Running In Place

muscles:	Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:	Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2)
		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

Skier Swings

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

exercise benefits and how to do Skier Swings

Toe Taps / Box Jump March

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

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

Jump Squat

muscles:	Quadriceps, Glutes, Hamstrings, Calves
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques, Shins
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2), Kettlebells (2), Backpack
		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:	Calves, Glutes, Quadriceps
auxiliary muscles:	Shins, Rectus Abdominis, Hamstrings, Adductors, Abductors
		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

Tuck Jumps

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves
		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

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

Frog Squat

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

exercise benefits and how to do Frog Squat

Squat

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

exercise benefits and how to do Squat