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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

Deck Squat

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

Globe Jumps

muscles:HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle, QuadricepsMuscle
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

Bicycle

muscles:Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles:QuadricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Fitness Mat
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Bicycle

180 Jump Squat

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

Jogging

muscles:QuadricepsMuscle, HamstringsMuscle, ShinsMuscle, GlutesMuscle
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