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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
4-Square Single Leg Hops
4-Square Single Leg Hops
15 seconds
Jumping Jacks
Jumping Jacks
15 seconds

Set 2: 1 round
Renegade Row with Push-up
Renegade Row with Push-up
40 seconds
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
20 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
40 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
40 seconds
Rest
Rest
20 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
40 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Muscle Ups
40 seconds
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
40 seconds
Rest
Rest
20 seconds
L-Pull-ups
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Jog Slowly Or Walk
Jog Slowly Or Walk
15 seconds


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