* Stretching exercises are not included in this list!

Cardio Exercises And Endurance Workouts

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Latissimus Dorsi, Quadriceps, Trapezius, Calves, Hand Flexors, Lower Back, Teres Muscles, Deltoids, Hand Extensors
required:Backpack / Medicin Ball / Dumbbell / Kettlebell
level:Normal
type:Strength, Plyometrics, Cardio
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Thruster With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back, Adductors, Triceps, Hand Flexors
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength, Cardio
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Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Hand Flexors, Hand Extensors
auxiliary muscles:Deltoids, Lower Back, Quadriceps, Hamstrings, Calves, Biceps
required:Dumbbells (2) / Backpack / Kettlebells (2)
level:Normal
type:Strength, Cardio
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Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps
auxiliary muscles:Calves, Adductors
required:Bench / Seat
optional:Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Kayaking

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Rectus Abdominis, Obliques
auxiliary muscles:Biceps, Triceps, Lower Back
required:EZ Bar / Broomstick / Barbell
optional:Seat, Bench
level:Normal
type:Cardio
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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors, Latissimus Dorsi, Abductors
required:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Trapezius, Glutes, Hand Flexors, Deltoids, Hand Extensors, Quadriceps
required:Kettlebell / Dumbbells (2) / Kettlebells (2) / Dumbbell
level:Normal
type:Strength, Cardio
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Jump Rope

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis, Adductors
required:Jump Rope
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Push Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Quadriceps, Triceps, Trapezius
required:Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength, Cardio
More exercise details