* Stretching exercises are not included in this list!

Warm Up Exercises

Burpee

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Triceps, Pectoralis Major
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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High Knees in Place

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves, Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Cardio
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Wrestler Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Abductors, Glutes
auxiliary muscles:Lower Back, Adductors
required:Nothing
optional:Fitness Mat, Backpack
level:Normal
type:Strength, Cardio
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Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Rectus Abdominis, Obliques, Adductors, Abductors, Calves, Lower Back
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Frog Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
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Squat

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors
required:Nothing
optional:Backpack
level:Easy
type:Strength, Cardio
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Pop Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Abductors, Calves, Lower Back, Adductors
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Scissor Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Calves
auxiliary muscles:Glutes, Rectus Abdominis, Hamstrings, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Twist With Broomstick

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Glutes, Lower Back, Rectus Abdominis
required:Broomstick / Barbell
optional:Seat, Exercise Ball, Towel
level:Easy
type:Cardio
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Alphabet / ABC With Medicine Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Teres Muscles, Pectoralis Major, Rectus Abdominis, Trapezius, Obliques
required:Medicin Ball / Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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