Isometric Exercises For The Legs

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Push Press

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius, Quadriceps
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Push Press

Cushion Squeeze

muscles:	Glutes, Adductors
		required:	Towel / Fitness Mat
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze

Wall Glute Bridge, One-Legged

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

exercise benefits and how to do Wall Glute Bridge, One-Legged

Thruster With Dumbbells

muscles:	Quadriceps, Hamstrings, Glutes, Trapezius, Deltoids
auxiliary muscles:	Hand Flexors, Hand Extensors, Adductors, Pectoralis Major, Serratus Anterior, Lower Back, Triceps
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Dumbbells

Reverse Fly On Incline Bench

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

exercise benefits and how to do Reverse Fly On Incline Bench

Biceps-Curl, Lying

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Deltoids
		required:	Bench, Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl, Lying

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

Sit Outs

muscles:	Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:	Lower Back, Teres Muscles, Hamstrings, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs

Deck Squat

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

exercise benefits and how to do Deck Squat

Door Pull-up

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

exercise benefits and how to do Door Pull-up

Triceps Kickback On Bench

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Kettlebells (2) / Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback On Bench

Incline Bench Press With Dumbbells

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

exercise benefits and how to do Incline Bench Press With Dumbbells

Reverse Lunge

muscles:	Quadriceps, Glutes
auxiliary muscles:	Abductors, Hamstrings, Calves, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Medicin Ball, Backpack, Dumbbell, Dumbbells (2), Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Lunge

Plank With Leg Sweep / Rotational Mountain Climber

muscles:	Rectus Abdominis, Obliques, Glutes
auxiliary muscles:	Trapezius, Hamstrings, Lower Back, Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Plank With Leg Sweep / Rotational Mountain Climber

Gironda Sternum Chin-up

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Triceps, Hand Flexors, Trapezius, Lower Back, Deltoids
		required:	Pull-up Bar
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Gironda Sternum Chin-up