Isometric Exercises For The Back

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Mountain Climber

muscles:	Rectus Abdominis, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Triceps, Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Mountain Climber

Squat Jacks

muscles:	Quadriceps, Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Squat Jacks

Pendulum

muscles:	Glutes, Lower Back, Rectus Abdominis, Abductors, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Deltoids, Adductors, Triceps
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Pendulum

Lunge On Tiptoes

muscles:	Quadriceps, Calves, Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Lunge On Tiptoes

Glute Bridge With Bent Leg

muscles:	Glutes
auxiliary muscles:	Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Bent Leg

Leg Raise, Standing

muscles:	Rectus Abdominis
auxiliary muscles:	Quadriceps, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbell, Kettlebell, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Raise, Standing

Superman / Superwoman Crossover

muscles:	Obliques, Glutes, Lower Back
auxiliary muscles:	Hamstrings, Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Stool, Weight Cuffs, Medicin Ball, Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman Crossover

Telle Curl

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

exercise benefits and how to do Telle Curl

Bent Knee Leg Raise, Lying

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

exercise benefits and how to do Bent Knee Leg Raise, Lying

Superman / Superwoman With Twist

muscles:	Lower Back, Glutes
auxiliary muscles:	Trapezius, Rectus Abdominis, Obliques, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman With Twist

Step-up

muscles:	Quadriceps, Glutes, Hamstrings
auxiliary muscles:	Adductors, Lower Back
		required:	Stool / Seat / Bench
		optional:	Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Step-up

Side Reach / Foot to Foot 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 Side Reach / Foot to Foot Crunch

Prone Leg Curl With Exercise Ball

muscles:	Hamstrings, Adductors, Glutes
auxiliary muscles:	Lower Back
		required:	Exercise Ball / Bench
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Leg Curl With Exercise Ball

Triceps Kickback, Single-Arm

muscles:	Triceps
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Single-Arm

Bench Press, Underhand Grip

muscles:	Triceps
auxiliary muscles:	Serratus Anterior, Deltoids, Hand Flexors, Pectoralis Major
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand, Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bench Press, Underhand Grip