* Stretching exercises are not included in this list!

Cardio Exercises And Endurance Workouts

Swings with Kettlebell

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Abductors, Lower Back
required:Nothing
level:Normal
type:Strength, Cardio
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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius
required:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques
auxiliary muscles:Rectus Abdominis, Glutes
required:Barbell / Broomstick
level:Normal
type:Strength, Cardio
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Jump Rope

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