* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Hand Flexors, Lower Back, Teres Muscles, Calves, Hand Extensors, Deltoids, Latissimus Dorsi, Quadriceps, Trapezius
required:Kettlebell / Medicin Ball / Backpack / Dumbbell
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:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
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Farmer’s Walk

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Rectus Abdominis, Obliques
auxiliary muscles:Lower Back, Biceps, Triceps
required:Broomstick / Barbell / EZ Bar
optional:Seat, Bench
level:Normal
type: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:Kettlebell / Dumbbell
level:Normal
type:Strength, Cardio
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Hand Extensors, Glutes, Trapezius, Quadriceps, Hand Flexors, Deltoids, Hamstrings
required:Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

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

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