* Stretching exercises are not included in this list!

Warm-Up Exercises Without Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Calves
required:Towel
optional:Backpack, Dumbbells (2), Kettlebells (2)
level:Normal
type:Strength, Cardio
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Sumo Squat

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Abductors, Hamstrings, Calves, Adductors
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:Rectus Abdominis, Obliques, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Trapezius, Hamstrings
required:Nothing
optional:Exercise Ball, Weight Cuffs, Bench, Seat
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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180 Jump Squat

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Lower Back, Glutes, Pectoralis Major, Serratus Anterior, Trapezius
required:Towel
optional:Backpack
level:Normal
type:Strength, Cardio
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