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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
Seated Spinal Twist
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds

Set 2: 1 round
Flying Supermans
Flying Supermans
1 min 20 secs
Rest
Rest
40 seconds
Squat Jacks
Squat Jacks
1 min 20 secs
Rest
Rest
40 seconds
Side Lunge with Twist
1 min 20 secs
Rest
Rest
40 seconds
Bear Crawls
1 min 20 secs
Rest
Rest
40 seconds
Jumping Lunges
Jumping Lunges
1 min 20 secs
Rest
Rest
40 seconds
Lying Supermans
Lying Supermans
1 min 20 secs
Rest
Rest
40 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
1 min 20 secs
Rest
Rest
40 seconds
Squats with Raised Arms
Squats with Raised Arms
1 min 20 secs
Rest
Rest
40 seconds
Burpees
Burpees
1 min 20 secs
Rest
Rest
40 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
1 min 20 secs
Rest
Rest
40 seconds
Contralateral Limb Raises
1 min 20 secs
Rest
Rest
40 seconds

Set 3: 1 round
Child's Pose
Child's Pose
30 seconds
Knee Circles
Knee Circles
30 seconds
Side Bends
Side Bends
30 seconds
Thread the Needle
30 seconds


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