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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
High Knees
High Knees
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Lying Hip and Glute Stretch
Lying Hip and Glute Stretch
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds

Set 2: 1 round
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
2 minutes
Right lunge
Right Assisted Lunges
1 minute
Rest
Rest
2 minutes
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
1 minute
Rest
Rest
2 minutes
Left Turkish Get-ups
Left Turkish Get-ups
1 minute
Rest
Rest
2 minutes
Pile Squats
Pile Squats
1 minute
Rest
Rest
2 minutes
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
2 minutes

Set 3: 1 round
Floor Bridge
Floor Bridge
30 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
30 seconds
Spinal Flex
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds


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