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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
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
15 seconds
Walk Briskly
Walk Briskly
15 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
15 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds

Set 2: 1 round
Push-up with Lateral Raise
40 seconds
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
40 seconds
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
40 seconds
Rest
Rest
20 seconds
Inchworms
Inchworms
40 seconds
Rest
Rest
20 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
40 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
40 seconds
Rest
Rest
20 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
40 seconds
Rest
Rest
20 seconds
Right Turkish Get-ups
Right Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Renegade Row with Push-up
Renegade Row with Push-up
40 seconds
Rest
Rest
20 seconds
Weighted Pull-ups
Weighted Pull-ups
40 seconds
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
40 seconds
Rest
Rest
20 seconds
Supermans
Supermans
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Standing Forward Bend
Standing Forward Bend
15 seconds
Knee Circles
Knee Circles
15 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Cool Down Jogging
Cool Down Jogging
15 seconds


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