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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:Weight Cuffs, Fitness Mat
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Bicycle

Reverse Lunge

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

Deck Squat

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

Globe Jumps

muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, CalvesMuscle, GlutesMuscle
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

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, DeltoidsMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
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

Jump Squat

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