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Warm-Up Exercises Without Equipment

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* Stretching exercises are not included in this list!

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
synergists: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
synergists: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

Reverse Lunge

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

Deck Squat

muscles:HamstringsMuscle, Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle
synergists: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

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

Lunge

muscles:GlutesMuscle, QuadricepsMuscle
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

180 Jump Squat

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

Crab Kick

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

Tuck Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists: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

Crab Walk

muscles:DeltoidsMuscle, HamstringsMuscle, GlutesMuscle
synergists:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle, TricepsMuscle, TrapeziusMuscle
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