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Description

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


Exercises

Set 1: 1 round
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds
Crescent Moon Pose
Crescent Moon Pose
15 seconds
Cat Cow
Cat Cow
15 seconds
Arm Pumps
Arm Pumps
15 seconds

Set 2: 1 round
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
30 seconds
Rest
Rest
30 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
30 seconds
Rest
Rest
30 seconds
Dumbbell Fly
30 seconds
Rest
Rest
30 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds
90 Lat Stretch
15 seconds
Balancing Stick
Balancing Stick
15 seconds
Wide Leg Stance
Wide Leg Stance
15 seconds


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