* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Squat At The Wall With Exercise Ball And Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Quadriceps
auxiliary muscles:Adductors, Lower Back
required:Exercise Ball, Dumbbells (2) / Kettlebells (2)
optional:Backpack
level:Hard
type:Strength
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Iron Cross / Kettlebell Crucifix

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids, Latissimus Dorsi
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior
required:Kettlebells (2) / Dumbbells (2)
level:Normal
type:Strength
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius
required:Dumbbells (2) / Kettlebell / Kettlebells (2) / Dumbbell
level:Normal
type:Strength, Cardio
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Lat Pulldown With Towel

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Deltoids
auxiliary muscles:Teres Muscles, Triceps, Latissimus Dorsi
required:Towel
level:Easy
type:Strength
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Triceps Extension With Dumbbell, Standing, Two-handed

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell
optional:Seat
level:Normal
type:Strength
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Bench Press With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
required:Dumbbells (2), Bench
level:Normal
type:Strength
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Lat Press On The Floor, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles, Rectus Abdominis, Triceps
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Russian Twist

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Lower Back
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Push Back Push-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Deltoids
auxiliary muscles:Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
required:Nothing
level:Hard
type:Strength
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180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves, Hamstrings
auxiliary muscles:Adductors, Lower Back, Rectus Abdominis, Obliques, Abductors
required:Nothing
optional:Dumbbells (2), Weight Cuffs, Kettlebell, Dumbbell, Kettlebells (2)
level:Normal
type:Strength, Plyometrics, Cardio
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