* Stretching exercises are not included in this list!

Exercises Without Weights / No Equipment Needed

Reverse Sliding Lunge

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Quadriceps, Adductors, Abductors
required:Nothing
optional:Fitness Mat, Seat
level:Challenging
type:Strength - isometric
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Leg Extension With Partner

HumanmusclesStarting PositionExecution
muscle:Quadriceps
required:Seat / Table, Workout Partner
level:Easy
type:Strength
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Glute Bridge With Chair

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Hamstrings, Calves
required:Bench / Seat
optional:Fitness Mat
level:Normal
type:Strength
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Shoulder Press With Partner

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Triceps
auxiliary muscles:Trapezius, Pectoralis Major, Serratus Anterior
required:Workout Partner
optional:Seat, Exercise Ball
level:Normal
type:Strength
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Side Step-up

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors, Glutes, Quadriceps
auxiliary muscles:Adductors, Calves
required:Seat / Bench
optional:Backpack, Medicin Ball, Dumbbells (2), Kettlebells (2)
level:Normal
type:Strength, Cardio
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Calf Raise, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Seat / Exercise Ball
level:Normal
type:Strength
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Side Leg Raise, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Glutes, Adductors
required:Nothing
optional:Seat, Kettlebell, Resistance Band, Weight Cuffs, Dumbbell
level:Easy
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves, Lower Back, Adductors
required:Nothing
level:Challenging
type:Strength
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In and outs / Knee Tuck

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Quadriceps, Obliques
required:Nothing
optional:Bench, Fitness Mat, Stool, Weight Cuffs
level:Normal
type:Strength
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