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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

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

Reverse Lunge

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

Star Jump

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

Deck Squat

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

Globe Jumps

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

180 Jump Squat

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

Tuck Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle, CalvesMuscle
Starting PositionExecution 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