Isometric Exercises For The Back

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Leg Extension With Dumbbell, Seated

muscles:	Quadriceps
		required:	Dumbbell, Seat / Table
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Extension With Dumbbell, Seated

Kneeling Jumps / Ninja Jumps

muscles:	Glutes, Quadriceps
auxiliary muscles:	Calves, Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Backpack, Weight Cuffs
		fitness level:	Challenging
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Kneeling Jumps / Ninja Jumps

Dead Bugs

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

exercise benefits and how to do Dead Bugs

Hand Release Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hand Release Push-up

Decline Wall Push-up

muscles:	Pectoralis Major, Deltoids
auxiliary muscles:	Triceps, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Decline Wall Push-up

Toe Touch Crunch

muscles:	Rectus Abdominis, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Toe Touch Crunch

Plank Jumping Jacks

muscles:	Glutes, Rectus Abdominis, Obliques, Adductors, Abductors
auxiliary muscles:	Trapezius, Lower Back, Hamstrings, Shins
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Plank Jumping Jacks

Glute-Ham Raise On The Floor / Russian Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Pectoralis Major, Lower Back, Adductors, Calves, Triceps
		required:	Workout Partner
		optional:	Towel, Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Glute-Ham Raise On The Floor / Russian Leg Curl

Biceps-Curl With Front Raise

muscles:	Biceps, Deltoids
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Romanian Deadlift

muscles:	Hamstrings, Lower Back, Glutes
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	Barbell / EZ Bar / Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Romanian Deadlift

Sliding Straight Arm Jackknife Plank

muscles:	Rectus Abdominis, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Triceps, Lower Back, Obliques
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Straight Arm Jackknife Plank

Biceps-Curl With EZ Bar, Overhand Grip

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

exercise benefits and how to do Biceps-Curl With EZ Bar, Overhand Grip

Calf Raise, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Standing

Star Jump

muscles:	Calves, Glutes, Quadriceps
auxiliary muscles:	Abductors, Lower Back, Deltoids, Hamstrings, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Star Jump

Crunch

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Crunch