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Description

A Shakerciser workout to work your legs & back. Do max reps of each exercise. Required equipment: basic home gym equipment


Exercises

Set 1: 1 round
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds
Body Circles
Body Circles
15 seconds
Jog on the Spot
Jog on the Spot
15 seconds
High Knee Pulls
High Knee Pulls
15 seconds

Set 2: 1 round
Reverse Grip Pull Ups
40 seconds
Rest
Rest
20 seconds
Push-Ups
Push-Ups
40 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
40 seconds
Rest
Rest
20 seconds
Left lunge
Left Assisted Lunges
40 seconds
Rest
Rest
20 seconds
Handstand Push-ups
Handstand Push-ups
40 seconds
Rest
Rest
20 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
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
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 seconds
Rest
Rest
20 seconds
Bear Crawls
40 seconds
Rest
Rest
20 seconds
Renegade Row with Push-up
Renegade Row with Push-up
40 seconds
Rest
Rest
20 seconds
Right Turkish Get-ups
Right Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Single-arm Chin Ups
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Inclined Plane
Inclined Plane
15 seconds
Side Bends
Side Bends
15 seconds
Duck Walk
15 seconds
Quad Stretches
Quad Stretches
15 seconds


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