Isometric Exercises For The Legs

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Spiderman Crunch

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

exercise benefits and how to do Spiderman Crunch

Duck Unders

muscles:	Adductors, Glutes, Quadriceps
auxiliary muscles:	Hamstrings, Abductors, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Broomstick, Seat
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Duck Unders

Donkey Whips

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

exercise benefits and how to do Donkey Whips

Straight Arm Plank With Alternating Arm And Leg Raise

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

exercise benefits and how to do Straight Arm Plank With Alternating Arm And Leg Raise

Crunch With Lifted Legs

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

exercise benefits and how to do Crunch With Lifted Legs

Bulgarian Split Squat

muscles:	Quadriceps, Glutes
auxiliary muscles:	Lower Back, Hamstrings, Adductors
		required:	Bench / Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bulgarian Split Squat

Figure Of Eight With Kettlebell

muscles:	Obliques
auxiliary muscles:	Hamstrings, Lower Back, Deltoids, Rectus Abdominis
		required:	Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Figure Of Eight With Kettlebell

Pull-up

muscles:	Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Hand Flexors, Deltoids, Lower Back, Biceps
		required:	Pull-up Bar
		optional:	Backpack, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Pull-up

Overhead Side Bend / Saxon Side Bend

muscles:	Obliques
auxiliary muscles:	Trapezius, Rectus Abdominis, Lower Back, Triceps, Deltoids
		required:	Kettlebells (2) / EZ Bar / Backpack / Dumbbells (2) / Medicin Ball / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Side Bend / Saxon Side Bend

Bent Over Reverse Fly, Standing

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

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

Russian Twist With Weight

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back
		required:	Medicin Ball / Dumbbell / Exercise Ball / Kettlebell / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Weight

Sumo Squat With Barbell

muscles:	Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:	Lower Back, Abductors
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Barbell

Rollout On Knees

muscles:	Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:	Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major, Teres Muscles, Quadriceps, Serratus Anterior
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Wrist Rotation

muscles:	Hand Flexors, Hand Extensors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Deadlift, One-Legged

muscles:	Glutes, Lower Back, Hamstrings
auxiliary muscles:	Rectus Abdominis, Adductors, Obliques, Abductors, Quadriceps, Calves
		required:	Medicin Ball / Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged