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Description

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


Exercises

Set 1: 1 round
Bird Dog
30 seconds
Running
30 seconds
Walk Briskly
Walk Briskly
30 seconds
Squats
Squats
30 seconds

Set 2: 1 round
Side Lunge with Twist
1 min 20 secs
Rest
Rest
40 seconds
Single-Leg Squat Touch-downs
Single-Leg Squat Touch-downs
1 min 20 secs
Rest
Rest
40 seconds
Hamstring Sit-Up Roll
1 min 20 secs
Rest
Rest
40 seconds
Position hands palms shoulder width apart, feet together and body in a plank position.
Burpees
1 min 20 secs
Rest
Rest
40 seconds
Bear Crawls
1 min 20 secs
Rest
Rest
40 seconds
Squat Jumps
Squat Jumps
1 min 20 secs
Rest
Rest
40 seconds
Hop in Place
Hop in Place
1 min 20 secs
Rest
Rest
40 seconds
Froggy Jumps
Froggy Jumps
1 min 20 secs
Rest
Rest
40 seconds
Contralateral Limb Raises
1 min 20 secs
Rest
Rest
40 seconds
Duck Walk
1 min 20 secs
Rest
Rest
40 seconds
Walking Lunges
Walking Lunges
1 min 20 secs
Rest
Rest
40 seconds

Set 3: 1 round
Side Bends
Side Bends
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Quad Stretches
Quad Stretches
30 seconds


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