Warm Up Exercises

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Jumping Jacks

muscles:	Adductors, Abductors, Calves, Quadriceps, Hamstrings
auxiliary muscles:	Glutes, Trapezius, Deltoids
		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:	Glutes, Quadriceps, Adductors
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:	Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:	Rectus Abdominis, Adductors, Abductors
		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:	Glutes, Quadriceps, Calves
auxiliary muscles:	Abductors, Hamstrings, Rectus Abdominis, Adductors
		required:	Medicin Ball / Stool / Bench / Seat
		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:	Quadriceps, Hamstrings, Glutes, Rectus Abdominis
auxiliary muscles:	Obliques, Triceps, Lower Back
		required:	Towel
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Mountain Climber

Static Runner

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

exercise benefits and how to do Static Runner

Pop Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, 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 Pop Squat

Crab Kick

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

exercise benefits and how to do Russian Twist, Standing

Duck Unders

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

exercise benefits and how to do Duck Unders

Pendulum

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

exercise benefits and how to do Pendulum

Side-to-Side Bench Jumps

muscles:	Quadriceps, Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:	Deltoids, Pectoralis Major, Lower Back
		required:	Bench
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Side-to-Side Bench Jumps

Step-up

muscles:	Quadriceps, Glutes, Hamstrings
auxiliary muscles:	Adductors, Lower Back
		required:	Bench / Seat / Stool
		optional:	Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		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