Free Weights Exercises At Home

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Jackknife On Exercise Ball, One-Legged

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques, Quadriceps
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Jackknife On Exercise Ball, One-Legged

Inverted Row Between Chairs

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Deltoids, Hand Flexors, Biceps
		required:	Seat, Broomstick, Towel
		optional:	Stool
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Inverted Row Between Chairs

Leg Raise With Exercise Ball

muscles:	Rectus Abdominis, Adductors
auxiliary muscles:	Obliques
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Raise With Exercise Ball

Reverse Sliding Lunge

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Calves
		required:	Towel
		optional:	Backpack, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Sliding Lunge

Overhead Band Pull Apart

muscles:	Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Triceps, Latissimus Dorsi
		required:	Resistance Band
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Overhead Band Pull Apart

Hyperextension On Bench

muscles:	Lower Back
auxiliary muscles:	Hamstrings, Adductors, Glutes
		required:	Bench, Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hyperextension On Bench

Lateral Raise With Resistance Band

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Resistance Band
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise With Resistance Band

Leg Extension With Partner

muscles:	Quadriceps
		required:	Seat / Table, Workout Partner
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leg Extension With Partner

Shoulder Press With Partner

muscles:	Deltoids, Triceps
auxiliary muscles:	Trapezius, Pectoralis Major, Serratus Anterior
		required:	Workout Partner
		optional:	Seat, Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Partner

Side Step-up

muscles:	Glutes, Abductors, Quadriceps
auxiliary muscles:	Adductors, Calves
		required:	Seat / Bench
		optional:	Kettlebells (2), Dumbbells (2), Backpack, Medicin Ball
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Calf Raise, Lying

muscles:	Calves, Glutes
auxiliary muscles:	Rectus Abdominis, Hamstrings, Lower Back
		required:	Seat / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Reverse Hyperextension With Exercise Ball

muscles:	Lower Back, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Hamstrings
		required:	Exercise Ball
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension With Exercise Ball

Stirring The Pot With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Serratus Anterior, Latissimus Dorsi, Trapezius, Deltoids, Glutes
		required:	Exercise Ball
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Stirring The Pot With Exercise Ball

Jump Rope

muscles:	Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Triceps, Hand Flexors, Lower Back, Deltoids, Rectus Abdominis
		required:	Jump Rope
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Jump Rope

Cushion Squeeze

muscles:	Adductors, Glutes
		required:	Towel / Fitness Mat
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze