* Stretching exercises are not included in this list!

Warm-Up Exercises Without Equipment

Bicycle

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps
auxiliary muscles:Lower Back, Deltoids, Hamstrings, Adductors, Abductors
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Globe Jumps

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