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Weight Loss Exercises Without Equipment

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* Stretching exercises are not included in this list!

Reverse Lunge

muscles:GlutesMuscle, QuadricepsMuscle
synergists:HamstringsMuscle, AbductorsMuscle, CalvesMuscle, AdductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Backpack, Dumbbells (2), Medicin Ball, Kettlebell, Kettlebells (2)
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:Kettlebell, Backpack, Dumbbell, 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
synergists: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
synergists: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

Lunge

muscles:QuadricepsMuscle, GlutesMuscle
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

Star Jump

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

180 Jump Squat

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

Crab Walk

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