* Stretching exercises are not included in this list!

Warm-Up Exercises Without Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
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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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Rectus Abdominis, Glutes
auxiliary muscles:Lower Back, Adductors, Obliques
required:Nothing
optional:Dumbbell, Fitness Mat, Kettlebell, Backpack
level:Normal
type:Strength, Cardio
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Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Adductors, Abductors, Hamstrings, Calves
required:Nothing
optional:Kettlebell, Dumbbell, Backpack, Kettlebells (2), Dumbbells (2), Medicin Ball
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, Trapezius, Adductors, Lower Back, Abductors
required:Nothing
optional:Bench, Seat, Exercise Ball, Weight Cuffs
level:Normal
type:Strength, Cardio
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Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Shins, Glutes, Quadriceps
auxiliary muscles:Adductors, Abductors, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Duck Unders

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
optional:Seat, Broomstick
level:Easy
type:Strength, Cardio
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves, Hamstrings
auxiliary muscles:Obliques, Adductors, Abductors, Lower Back, Rectus Abdominis
required:Nothing
optional:Weight Cuffs, Kettlebell, Kettlebells (2), Dumbbell, Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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Prisoner Squat

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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