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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

Deck Squat

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

Reverse Lunge

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

180 Jump Squat

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

Jogging

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

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
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