* Stretching exercises are not included in this list!

Warm-Up Exercises Without Equipment

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
More exercise details

Plank With Leg Sweep / Rotational Mountain Climber

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

Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
More exercise details

Static Runner

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

Deck Squat

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

Jump, One-Legged

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

Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Abductors, Adductors, Calves
required:Nothing
optional:Backpack, Dumbbells (2), Kettlebell, Medicin Ball, Dumbbell, Kettlebells (2)
level:Normal
type:Strength, Cardio
More exercise details

Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Abductors, Shins, Lower Back, Rectus Abdominis, Obliques
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
More exercise details

Bicycle

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Cardio
More exercise details

180 Jump Squat

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