Isometric Exercises For The Legs

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Bent Over Twist With Broomstick

muscles:	Lower Back, Obliques
auxiliary muscles:	Rectus Abdominis, Glutes
		required:	Broomstick / Barbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Close Grip Bench Press

muscles:	Pectoralis Major, Deltoids, Triceps
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Bench Press

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Plank With Hip Twists

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Plank With Hip Twists

Shrug With Dumbbells

muscles:	Trapezius
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Kettlebells (2) / Backpack / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrug With Dumbbells

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Biceps, Hand Extensors
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells, Overhand Grip

Triceps Extension / French Press, Overhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Overhand Grip

Dragon Flag

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Bench, Fitness Mat, Workout Partner, Barbell
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Adductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Seat, Kettlebell, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Front Raise With Dumbbells

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

Floor Press

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Deltoids, Serratus Anterior
		required:	Barbell, Workout Partner
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Press

Reverse Fly On Incline Bench

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

exercise benefits and how to do Reverse Fly On Incline Bench

Door Pull-up

muscles:	Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors
		required:	Towel
		optional:	Backpack, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Deck Squat

muscles:	Rectus Abdominis, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Obliques, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Kettlebell, Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Deck Squat