* Stretching exercises are not included in this list!

Exercises Without Weights / No Equipment Needed

L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Deltoids, Obliques, Quadriceps, Adductors, Abductors, Triceps
required:Nothing
optional:Fitness Mat, Seat
level:Challenging
type:Strength - isometric
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Dumbbell, Seat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Abductors, Rectus Abdominis, Quadriceps, Adductors, Lower Back
required:Nothing
optional:Fitness Mat, Backpack, Dumbbell, Kettlebell, Barbell
level:Normal
type:Strength
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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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Toe Taps / Box Jump March

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps
auxiliary muscles:Abductors, Rectus Abdominis, Hamstrings, Adductors
required:Medicin Ball / Stool / Seat / Bench
optional:Dumbbells (2), Weight Cuffs
level:Easy
type:Plyometrics, 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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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:Triceps, Deltoids
auxiliary muscles:Pectoralis Major, Serratus Anterior, Trapezius
required:Workout Partner
optional:Seat, Exercise Ball
level:Normal
type:Strength
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Straight Arm Plank With Side Hip Abduction

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Abductors, Hamstrings
required:Nothing
optional:Weight Cuffs, Fitness Mat, Resistance Band
level:Easy
type:Strength
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Crunch With Lifted Legs

HumanmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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