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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

Reverse Lunge

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

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

Globe Jumps

muscles:CalvesMuscle, GlutesMuscle, QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle
synergists:ShinsMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AbductorsMuscle
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
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

Lunge

muscles:QuadricepsMuscle, GlutesMuscle
synergists:HamstringsMuscle, CalvesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Lunge

Star Jump

muscles:GlutesMuscle, QuadricepsMuscle, CalvesMuscle
synergists:Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Weight Cuffs
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Bear Crawl

muscles:DeltoidsMuscle, TricepsMuscle, Pectoralis MajorMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, QuadricepsMuscle, GlutesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2)
fitness level:Easy
exercise type:Strength, Cardio
exercise benefits and how to do Bear Crawl

180 Jump Squat

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

Crab Walk

muscles:HamstringsMuscle, GlutesMuscle, DeltoidsMuscle
synergists:ObliquesMuscle, TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, Rectus AbdominisMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Backpack
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Crab Walk

Jogging

muscles:QuadricepsMuscle, HamstringsMuscle, ShinsMuscle, GlutesMuscle
synergists: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