* Stretching exercises are not included in this list!

Warm Up Exercises

Slingshot With Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Rectus Abdominis
auxiliary muscles:Hamstrings, Glutes, Pectoralis Major, Lower Back
required:Kettlebell
level:Easy
type:Cardio
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Swings with Kettlebell

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

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Toe Taps / Box Jump March

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Hamstrings, Adductors, Abductors, Rectus Abdominis
required:Stool / Seat / Bench / Medicin Ball
optional:Weight Cuffs, Dumbbells (2)
level:Easy
type:Plyometrics, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Adductors, Abductors
required:Nothing
optional:Seat, Weight Cuffs, Exercise Ball, Bench
level:Normal
type:Strength, Cardio
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Bicycle

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
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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Side Bend With Broomstick

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Lower Back, Rectus Abdominis
required:Barbell / Broomstick
level:Easy
type:Cardio
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Side Step-up

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