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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
Cardio Warm Up
Cardio Warm Up
15 seconds
Jump Rope Backwards
Jump Rope Backwards
15 seconds
Hamstring Stretches
Hamstring Stretches
15 seconds
Front to Back Single Leg Hops
Front to Back Single Leg Hops
15 seconds

Set 2: 1 round
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
30 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Rest
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
30 seconds
Toes to Bar
Toes to Bar
30 seconds
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Knee to Chest Stretch
Knee to Chest Stretch
15 seconds
Inclined Plane
Inclined Plane
15 seconds


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