* Stretching exercises are not included in this list!

Warm Up Exercises

Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Abductors, Calves
auxiliary muscles:Trapezius, Deltoids, Glutes
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Side Lunge

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes
auxiliary muscles:Hamstrings, Abductors
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Squat Thrust

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Triceps, Deltoids, Rectus Abdominis
required:Nothing
level:Normal
type:Strength, Plyometrics, Cardio
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Russian Twist, Standing

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Lower Back, Deltoids, Rectus Abdominis, Trapezius
required:Backpack / Medicin Ball / Dumbbell / Exercise Ball / Kettlebell
level:Easy
type:Strength, Cardio
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Frankenstein Walk

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques, Quadriceps, Glutes
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Donkey Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:Triceps, Trapezius, Deltoids, Quadriceps, Hamstrings, Calves
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Jumping Ankle Taps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Adductors, Abductors, Calves, Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Plank Mogul Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Trapezius, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Over And Under With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids
auxiliary muscles:Triceps, Rectus Abdominis, Hamstrings, Glutes
required:Medicin Ball
level:Easy
type:Strength, Plyometrics, Cardio
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Jump Squat / Straddle Jump On Bench

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Hamstrings, Glutes, Calves, Adductors, Quadriceps
auxiliary muscles:Shins, Lower Back
required:Bench / Stool
optional:Weight Cuffs, Kettlebell, Dumbbells (2), Dumbbell, Kettlebells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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