* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

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

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

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

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

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

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

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

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