Isometric Exercises For The Legs

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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:	Backpack / Dumbbells (2) / Medicin Ball / Kettlebells (2) / Barbell / EZ Bar
		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:	Obliques, Rectus Abdominis
auxiliary muscles:	Lower Back
		required:	Kettlebell / Backpack / Medicin Ball / Dumbbell / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Weight

Sumo Squat With Barbell

muscles:	Quadriceps, Hamstrings, Adductors, Glutes
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, Pectoralis Major, Obliques, Quadriceps, Serratus Anterior, Teres Muscles
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Shoulder Press With Dumbbells On Exercise Ball

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius, Lower Back, Rectus Abdominis, Obliques
		required:	Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells On Exercise Ball

Shoulder Press With Dumbbells, seated

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

exercise benefits and how to do Shoulder Press With Dumbbells, seated

Incline Flys With Dumbbells

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

exercise benefits and how to do Incline Flys With Dumbbells

Leg Curl With Dumbbell On Table

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		required:	Dumbbell, Bench / Table
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Dumbbell On Table

Squat At The Wall With Exercise Ball And Dumbbells

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Lower Back, Adductors
		required:	Exercise Ball, Dumbbells (2) / Kettlebells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball And Dumbbells

Iron Cross / Kettlebell Crucifix

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

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Alternating Dumbbell Swings

muscles:	Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:	Hand Extensors, Glutes, Trapezius, Quadriceps, Deltoids, Hand Flexors, Hamstrings
		required:	Kettlebell / Dumbbells (2) / Kettlebells (2) / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Lat Pulldown With Towel

muscles:	Trapezius, Deltoids
auxiliary muscles:	Latissimus Dorsi, Teres Muscles, Triceps
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lat Pulldown With Towel

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed