* Stretching exercises are not included in this list!

Leg Training With Dumbbells

Bent Over Reverse Fly, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Teres Muscles
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Shoulder Press With Dumbbells On Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Rectus Abdominis, Obliques, Triceps, Trapezius, Lower Back
required:Dumbbells (2), Exercise Ball
level:Normal
type:Strength
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Triceps Kickback, Double-Handed

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Rectus Abdominis, Obliques, Lower Back
required:Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength
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Overhead Side Bend / Saxon Side Bend

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques
auxiliary muscles:Rectus Abdominis, Trapezius, Lower Back, Triceps, Deltoids
required:Dumbbells (2) / Backpack / Kettlebells (2) / Medicin Ball / Barbell / EZ Bar
level:Hard
type:Strength
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Squat At The Wall With Exercise Ball And Dumbbells

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Adductors, Quadriceps
auxiliary muscles:Abductors, Lower Back
required:Dumbbell / Kettlebell / Dumbbells (2) / Kettlebells (2) / Drink Crate / Backpack / Medicin Ball
level:Hard
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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180 Jump Squat

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Quadriceps, Abductors, Hamstrings, Lower Back, Adductors, Rectus Abdominis
required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell, Barbell
level:Normal
type:Strength
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