* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps
auxiliary muscles:Calves, Adductors
required:Seat / Bench
optional:Backpack, Medicin Ball, 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:Biceps, Hamstrings, Calves, Lower Back, Deltoids, Quadriceps
required:Dumbbells (2) / Kettlebells (2) / Backpack
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Rectus Abdominis, Obliques, Latissimus Dorsi, Teres Muscles
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:Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques
required:Dumbbell / Kettlebell
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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Plank With Leg Sweep / Rotational Mountain Climber

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

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