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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

Deck Squat

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

Reverse Lunge

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

Globe Jumps

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Globe Jumps

Bicycle

muscles:Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles: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

180 Jump Squat

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle
auxiliary muscles:ObliquesMuscle, Lower BackMuscle, Rectus AbdominisMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2), Kettlebells (2), Dumbbell, Kettlebell
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat

Jogging

muscles:GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, ShinsMuscle
auxiliary muscles:Rectus AbdominisMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Cardio
exercise benefits and how to do Jogging