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Description

A Shakerciser workout to work your weight loss. Do max reps of each exercise. Required equipment: basic home gym equipment. Use light weights and complete as many reps with good form during the allotted time.


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes
Standing Forward Bend
Standing Forward Bend
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds

Set 2: 3 rounds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Rest
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
30 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
Rest
30 seconds
Pile Squats
Pile Squats
1 minute
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Rest
Rest
30 seconds
Dumbbell Fly
1 minute
Rest
Rest
30 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
1 minute
Rest
Rest
30 seconds
Dips with Leg Extension
Dips with Leg Extension
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Lunge and Hamstring Stretches
2 minutes
Circle of Joy Body Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
2 minutes
Lying Hamstring Stretches
Lying Hamstring Stretches
2 minutes
Cat Cow
Cat Cow
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
Bow Pose
Bow Pose
1 minute
Fish Pose
Fish Pose
1 minute
Corpse
Corpse
1 minute


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