Isometric Exercises For The Legs

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Oblique Crunch On Exercise Ball

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

exercise benefits and how to do Oblique Crunch On Exercise Ball

Biceps-Curl To Shoulder Press With EZ Bar

muscles:	Biceps, Deltoids
auxiliary muscles:	Triceps, Hand Flexors, Pectoralis Major, Serratus Anterior, Trapezius
		required:	Barbell / EZ Bar
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl To Shoulder Press With EZ Bar

Windmill

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Deltoids, Hamstrings, Glutes, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Windmill

Door Frame Row

muscles:	Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Biceps, Hand Flexors, Trapezius
		required:	Broomstick / Pull-up Bar
		optional:	Backpack, Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Door Frame Row

Lateral L Raise With Rotation

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Triceps, Trapezius
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral L Raise With Rotation

Prone Leg Curl With Exercise Ball

muscles:	Hamstrings, Adductors, Glutes
auxiliary muscles:	Lower Back
		required:	Exercise Ball / Bench
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Leg Curl With Exercise Ball

Bench Press, Underhand Grip

muscles:	Triceps
auxiliary muscles:	Hand Flexors, Deltoids, Pectoralis Major, Serratus Anterior
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand, Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bench Press, Underhand Grip

Lunge Split Jump

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

exercise benefits and how to do Lunge Split Jump

Biceps-Curl With Front Raise

muscles:	Deltoids, Biceps
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Lateral Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids, Abductors, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Lateral Bear Crawl

Walk-out With Exercise Ball

muscles:	Lower Back, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:	Triceps, Pectoralis Major, Trapezius, Hamstrings, Glutes
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Walk-out With Exercise Ball

Door Pull-up With Towel

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up With Towel

Donkey Kick

muscles:	Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:	Trapezius, Deltoids, Quadriceps, Hamstrings, Calves, Triceps
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Donkey Kick

Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

muscles:	Biceps, Triceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

Superman / Superwoman Crossover

muscles:	Lower Back, Glutes, Obliques
auxiliary muscles:	Abductors, Hamstrings, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Stool, Weight Cuffs, Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman Crossover