* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Side Step-up

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors
required:Kettlebell / Dumbbell
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:Lower Back, Hamstrings, Adductors, Abductors, Trapezius
required:Nothing
optional:Bench, Exercise Ball, Weight Cuffs, Seat
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Deltoids, Hand Flexors, Quadriceps, Hamstrings, Hand Extensors, Glutes, Trapezius
required:Dumbbells (2) / Kettlebell / Dumbbell / Kettlebells (2)
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
More exercise details