* Stretching exercises are not included in this list!

Cardio Exercises And Endurance Workouts

Swings with Kettlebell

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps
auxiliary muscles:Adductors, Calves
required:Bench / Seat
optional:Medicin Ball, 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:Quadriceps, Calves, Hamstrings, Biceps, Lower Back, Deltoids
required:Backpack / Dumbbells (2) / Kettlebells (2)
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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Kayaking

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Obliques, Adductors, Latissimus Dorsi, Abductors, Trapezius, Deltoids, Rectus Abdominis
required:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Walk-out With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Triceps, Pectoralis Major, Trapezius, Hamstrings, Glutes
required:Exercise Ball
level:Hard
type:Strength, Cardio
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Bicycle

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Rectus Abdominis
auxiliary muscles:Quadriceps
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Cardio
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