Isometric Exercises For The Legs

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Burpee

muscles:	Quadriceps, Triceps, Pectoralis Major
auxiliary muscles:	Rectus Abdominis, Hamstrings, Glutes, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Burpee

Side Bend With Dumbbell

muscles:	Obliques
auxiliary muscles:	Lower Back, Rectus Abdominis
		required:	Dumbbell / Kettlebell / Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Bend With Dumbbell

Leg Curl With Exercise Ball

muscles:	Hamstrings
auxiliary muscles:	Calves, Glutes, Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Curl With 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

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

180 Jump Squat

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

exercise benefits and how to do 180 Jump Squat

Half Sit-up

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

exercise benefits and how to do Half Sit-up

Bent Arm Pullover With Barbell

muscles:	Latissimus Dorsi
auxiliary muscles:	Serratus Anterior, Teres Muscles, Triceps, Deltoids, Pectoralis Major, Trapezius
		required:	EZ Bar / Barbell, Stool / Exercise Ball / Bench
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Arm Pullover With Barbell

Decline Wall Push-up

muscles:	Pectoralis Major, Deltoids
auxiliary muscles:	Triceps, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Decline Wall Push-up

Exercise Ball Rollout On Knees

muscles:	Lower Back, Rectus Abdominis
auxiliary muscles:	Teres Muscles, Obliques, Hamstrings, Latissimus Dorsi, Trapezius
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees

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

High Knees in Place

muscles:	Calves, Glutes, Quadriceps
auxiliary muscles:	Abductors, Shins, Rectus Abdominis, Hamstrings, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do High Knees in Place

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

Turkish Get-up

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

exercise benefits and how to do Turkish Get-up

High Pulls

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

exercise benefits and how to do High Pulls