Chest Training With Dumbbells

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Bent Over Reverse Fly, Standing

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Reverse Fly, Standing

Shoulder Press With Dumbbells On Exercise Ball

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

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

Triceps Kickback, Double-Handed

muscles:	Triceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Double-Handed

Overhead Side Bend / Saxon Side Bend

muscles:	Obliques
auxiliary muscles:	Trapezius, Rectus Abdominis, Lower Back, Triceps, Deltoids
		required:	Kettlebells (2) / EZ Bar / Backpack / Dumbbells (2) / Medicin Ball / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Side Bend / Saxon Side Bend

Wrist Rotation

muscles:	Hand Flexors, Hand Extensors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Goblet Squat

muscles:	Quadriceps, Hamstrings
auxiliary muscles:	Trapezius, Lower Back, Adductors, Deltoids, Glutes
		required:	Medicin Ball / Dumbbell / Kettlebell / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Rollout On Knees

muscles:	Lower Back, Deltoids, Rectus Abdominis
auxiliary muscles:	Obliques, Pectoralis Major, Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi, Trapezius
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

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

exercise benefits and how to do Alternating Dumbbell Swings

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

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 Bench Press With Dumbbells

180 Jump Squat

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

exercise benefits and how to do 180 Jump Squat

Kneeling Squat

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

exercise benefits and how to do Kneeling Squat

Cross-Body Shoulder Raise, side lying

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Cross-Body Shoulder Raise, side lying