* Stretching exercises are not included in this list!

Warm Up Exercises

Ball Twister With Partner

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Lower Back
required:Workout Partner, Medicin Ball
level:Easy
type:Plyometrics, Cardio
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Reverse Snow Angel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Lower Back
auxiliary muscles:Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength, Cardio
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Air Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Nothing
level:Normal
type:Strength, Cardio
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Hindu Push-up / Dands

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Trapezius, Rectus Abdominis
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Cardio
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Fire Feet

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Glutes
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Skater Hops

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors
auxiliary muscles:Abductors, Calves, Glutes, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Sliding Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Rectus Abdominis, Quadriceps
auxiliary muscles:Triceps, Lower Back, Obliques
required:Towel
optional:Seat
level:Normal
type:Strength, Cardio
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Pendulum

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Abductors, Glutes, Lower Back
auxiliary muscles:Adductors, Triceps, Quadriceps, Hamstrings, Deltoids
required:Nothing
optional:Seat, Exercise Ball, Weight Cuffs, Bench
level:Normal
type:Strength, Cardio
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Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Obliques, Triceps
required:Nothing
optional:Seat
level:Normal
type:Strength, Plyometrics, Cardio
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Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes, Hamstrings
auxiliary muscles:Adductors, Lower Back
required:Seat / Bench / Stool
optional:Kettlebells (2), Backpack, Dumbbells (2), Medicin Ball
level:Easy
type:Strength, Cardio
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