* Stretching exercises are not included in this list!

Warm Up Exercises

Swings with Kettlebell

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:Lower Back, Deltoids, Quadriceps, Biceps, Hamstrings, Calves
required:Kettlebells (2) / Dumbbells (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:Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
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:Bench, Seat
level:Normal
type:Cardio
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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Latissimus Dorsi, Trapezius
required:Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

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

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