Shoulder Training With Dumbbells

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Bent Over Balance Row With Support, Single-Arm

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Hamstrings, Glutes, Lower Back, Biceps, Deltoids, Hand Flexors
		required:	Dumbbell / Kettlebell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row With Support, Single-Arm

Lateral Raise On Incline Bench

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles, Serratus Anterior
		required:	Dumbbell, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral Raise On Incline Bench

Leg Raise On Decline Bench

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Bench
		optional:	Dumbbell, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Raise On Decline Bench

Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Glutes, Lower Back, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Bear Crawl

Jogging / Running In Place

muscles:	Hamstrings, Shins, Glutes, Quadriceps
auxiliary muscles:	Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbells (2)
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Jogging / Running In Place

Toe Taps / Box Jump March

muscles:	Glutes, Quadriceps, Calves
auxiliary muscles:	Abductors, Hamstrings, Rectus Abdominis, Adductors
		required:	Stool / Medicin Ball / Seat / Bench
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Toe Taps / Box Jump March

Skier Swings

muscles:	Trapezius, Deltoids
auxiliary muscles:	Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Latissimus Dorsi, Glutes, Lower Back
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Skier Swings

Jump Squat

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

exercise benefits and how to do Jump Squat

Straight Arm Plank With Hip Extension

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Broomstick
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Hip Extension

Turkish Get-up

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

exercise benefits and how to do Turkish Get-up

Renegade Row

muscles:	Pectoralis Major, Latissimus Dorsi, Triceps
auxiliary muscles:	Hand Flexors, Teres Muscles, Deltoids, Rectus Abdominis, Biceps, Trapezius
		required:	Kettlebells (2) / Dumbbells (2), Kettlebell / Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Renegade Row

Heel to Toe Rocker In Squat Position

muscles:	Calves, Shins, Glutes, Quadriceps
auxiliary muscles:	Adductors, Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Heel to Toe Rocker In Squat Position

Squat At The Wall With Exercise Ball, One-Legged

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Calves, Lower Back
		required:	Exercise Ball
		optional:	Kettlebells (2), Backpack, Dumbbells (2)
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball, One-Legged

Swimming / Aquaman

muscles:	Lower Back, Glutes
auxiliary muscles:	Deltoids, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Swimming / Aquaman

Leaning Camel

muscles:	Glutes, Quadriceps
auxiliary muscles:	Rectus Abdominis, Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Towel, Kettlebell, Medicin Ball, Backpack, Dumbbell, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Leaning Camel