* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Deltoids, Hamstrings, Glutes, Hand Flexors, Quadriceps, Hand Extensors, Trapezius
required:Kettlebell / Dumbbell / Kettlebells (2) / Dumbbells (2)
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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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

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