Ab Training With Dumbbells

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Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Lower Back, Rectus Abdominis, Quadriceps, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Bear Crawl

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbells (2) / Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Jogging / Running In Place

muscles:	Shins, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2)
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Jogging / Running In Place

Dead Bugs

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Dead Bugs

Leg Raise On Decline Bench

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Bench
		optional:	Dumbbell, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Raise On Decline Bench

Heel to Toe Rocker In Squat Position

muscles:	Quadriceps, Calves, Shins, Glutes
auxiliary muscles:	Hamstrings, Adductors, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Kettlebell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Heel to Toe Rocker In Squat Position

Kneeling Squat

muscles:	Glutes
auxiliary muscles:	Lower Back, Hamstrings, Adductors, Rectus Abdominis, Abductors, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Dumbbell, Barbell, Kettlebell, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Kneeling Squat

Curtsy Lunge

muscles:	Abductors, Quadriceps, Adductors, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Backpack, Kettlebells (2), Medicin Ball, Dumbbell, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Curtsy Lunge

External Rotation With Dumbbell, Lying

muscles:	Deltoids
		required:	Dumbbell
		optional:	Fitness Mat, Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do External Rotation With Dumbbell, Lying

Wood-Chop With Dumbbell

muscles:	Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Lower Back, Rectus Abdominis
		required:	Medicin Ball / Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Wood-Chop With Dumbbell

Floor Pullover With Kettlebell

muscles:	Serratus Anterior, Pectoralis Major
auxiliary muscles:	Latissimus Dorsi, Teres Muscles, Deltoids, Triceps
		required:	Kettlebell / Dumbbell
		optional:	Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Pullover With Kettlebell

Front Raise With Dumbbells, Single-Arm

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Dumbbell / Kettlebell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells, Single-Arm

Bent Over Reverse Fly, Seated

muscles:	Deltoids
auxiliary muscles:	Teres Muscles, Trapezius
		required:	Dumbbells (2) / Kettlebells (2), Bench / Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Reverse Fly, Seated

Squat With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat With Dumbbells