Glute Training With Dumbbells

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Bent Over Reverse Fly, Seated

muscles:	Deltoids
auxiliary muscles:	Teres Muscles, Trapezius
		required:	Dumbbells (2) / Kettlebells (2), Seat / Bench
		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

Bent Over Balance Row, Double-Handed

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Glutes, Hand Flexors, Lower Back, Deltoids, Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row, Double-Handed

Cross-Body Triceps Extension

muscles:	Triceps
		required:	Dumbbell
		optional:	Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cross-Body Triceps Extension

Iron Cross / Kettlebell Crucifix

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior, Triceps
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Hyperextension With Exercise Ball

muscles:	Lower Back
auxiliary muscles:	Hamstrings, Glutes
		required:	Exercise Ball
		optional:	Dumbbell, Kettlebell, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hyperextension With Exercise Ball

Bench Press With Dumbbells

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbells

Jump Squat

muscles:	Quadriceps, Glutes, Hamstrings, Calves
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques, Shins
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Weight Cuffs, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Jump Squat

Turkish Get-up

muscles:	Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Lower Back, Glutes
auxiliary muscles:	Hand Flexors, Hand Extensors, Trapezius, Deltoids, Triceps
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Kettlebell, Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Turkish Get-up

High Pulls

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

exercise benefits and how to do High Pulls

Bent Over Balance Row With Support, Single-Arm

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Biceps, Deltoids, Hand Flexors, Hamstrings, Glutes, Lower Back
		required:	Kettlebell / Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row With Support, Single-Arm

Hip Raise / Pulse Up

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hip Raise / Pulse Up

Uneven Push-up

muscles:	Deltoids, Pectoralis Major, Serratus Anterior
auxiliary muscles:	Trapezius, Obliques, Triceps, Hand Extensors, Rectus Abdominis
		required:	Dumbbell / Stool / Medicin Ball / Kettlebell / Drink Crate
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up

Row On Exercise Ball With Dumbbells

muscles:	Trapezius, Teres Muscles
auxiliary muscles:	Deltoids, Hand Flexors, Latissimus Dorsi, Lower Back, Biceps
		required:	Dumbbells (2) / Kettlebells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row On Exercise Ball With Dumbbells

180 Jump Squat

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

exercise benefits and how to do 180 Jump Squat