* Stretching exercises are not included in this list!

Warm-Up Exercises Without Equipment

Jogging

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Normal
type:Cardio
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Globe Jumps

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Cardio
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Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Shins
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Sliding Straight Arm Jackknife Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Obliques, Triceps
required:Towel
level:Normal
type:Strength, Cardio
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Star Jump

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Hamstrings, Glutes
auxiliary muscles:Triceps, Trapezius, Lower Back, Rectus Abdominis, Obliques
required:Nothing
optional:Backpack, Weight Cuffs
level:Normal
type:Strength, Cardio
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Broad Jump / Standing Long Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Calves
required:Nothing
optional:Weight Cuffs
level:Easy
type:Strength, Plyometrics, Cardio
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Adductors, Triceps, Abductors, Trapezius, Deltoids
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
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Jogging / Running In Place

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Shins, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Abductors
required:Nothing
optional:Weight Cuffs, Dumbbells (2)
level:Easy
type:Cardio
More exercise details