* Stretching exercises are not included in this list!

Cardio Exercises And Endurance Workouts

Swings with Kettlebell

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Pectoralis Major, Triceps, Serratus Anterior, Hand Flexors, Hand Extensors, Lower Back, Adductors
required:Kettlebells (2) / Dumbbells (2)
level:Hard
type:Strength, Cardio
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Reverse Sliding Lunge

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Rectus Abdominis, Obliques, Latissimus Dorsi
auxiliary muscles:Lower Back, Biceps, Triceps
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:Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis
required:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

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