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Description

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


Exercises

Set 1: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Ice Skaters
Ice Skaters
15 seconds
Rolling Foetal Stretch
Rolling Foetal Stretch
15 seconds
Butt Kickers
Butt Kickers
15 seconds

Set 2: 1 round
Dumbbell Woodchops
Dumbbell Woodchops
40 seconds
Rest
Rest
20 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
40 seconds
Rest
Rest
20 seconds
Side Lunge with Twist
40 seconds
Rest
Rest
20 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
40 seconds
Rest
Rest
20 seconds
Dumbbell Squats
Dumbbell Squats
40 seconds
Rest
Rest
20 seconds
Vertical Goblet Squats
Vertical Goblet Squats
40 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Basketball Shots
Basketball Shots
40 seconds
Rest
Rest
20 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
40 seconds
Rest
Rest
20 seconds
Pile Squats
Pile Squats
40 seconds
Rest
Rest
20 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
40 seconds
Rest
Rest
20 seconds
Right Turkish Get-ups
Right Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Drop Squats
Drop Squats
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Center Leg Stretch
Center Leg Stretch
15 seconds
Corpse
Corpse
15 seconds
Easy Pose Meditation
Easy Pose Meditation
15 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds


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