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Description

A Shakerciser workout to work your back & biceps. Do max reps of each exercise. Required equipment: exercise mat


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
15 seconds
Wide Leg Stance
Wide Leg Stance
15 seconds

Set 2: 1 round
Feet on Wall Push-Ups
Feet on Wall Push-Ups
20 seconds
Rest
Rest
10 seconds
Inchworms
Inchworms
20 seconds
Rest
Rest
10 seconds
Walking Inchworms with Push-Ups
Walking Inchworms with Push-Ups
20 seconds
Rest
Rest
10 seconds
Inchworm Push-Ups
20 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
20 seconds
Rest
Rest
10 seconds
Circular Push-Ups
20 seconds
Rest
Rest
10 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
20 seconds
Rest
Rest
10 seconds
Left Elbow Swings
Left Elbow Swings
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Standing Pigeon - Office
15 seconds
Cool Down Jogging
Cool Down Jogging
15 seconds


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