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Description

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


Exercises

Set 1: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Yeahhh
10 minutes

Set 2: 1 round
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
30 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
30 seconds
Rest
Rest
30 seconds
Left lunge
Left Assisted Lunges
30 seconds
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
30 seconds
Jump Rope with Ali Shuffle
30 seconds
Rest
Rest
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Rest
Rest
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds
Froggy Jumps
Froggy Jumps
30 seconds
Rest
Rest
30 seconds
Vertical Goblet Squats
Vertical Goblet Squats
30 seconds
Rest
Rest
30 seconds
Jump for Joy
Jump for Joy
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wide Leg Stretches
Wide Leg Stretches
15 seconds
High Knee Pulls
High Knee Pulls
15 seconds
Standing Calf Stretches
Standing Calf Stretches
15 seconds
Walk Briskly
Walk Briskly
15 seconds


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