* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:Abductors, Lower Back
required:Nothing
level:Normal
type:Strength, Cardio
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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Rectus Abdominis, Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids
required:Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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Bent Over Twist With Broomstick

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Lower Back, Hamstrings, Glutes, Pectoralis Major
required:Kettlebell
level:Easy
type:Cardio
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