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Description

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


Exercises

Set 1: 1 round
Butt Kickers
Butt Kickers
30 seconds
Cardio Warm Up
Cardio Warm Up
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
30 seconds

Set 2: 1 round
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
1 min 20 secs
Prisoner Squats
Prisoner Squats
40 seconds
Rest
Rest
1 min 20 secs
Dragon Squats
Dragon Squats
40 seconds
Rest
Rest
1 min 20 secs
Flying Supermans
Flying Supermans
40 seconds
Rest
Rest
1 min 20 secs
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
Rest
Rest
1 min 20 secs
Linear Hop to Stabilization
Linear Hop to Stabilization
40 seconds
Rest
Rest
1 min 20 secs
Walking Lunges
Walking Lunges
40 seconds
Rest
Rest
1 min 20 secs
Right lunge
Right Assisted Lunges
40 seconds
Rest
Rest
1 min 20 secs
Squat Thrusts
Squat Thrusts
40 seconds
Rest
Rest
1 min 20 secs
Lunges with Knee Lifts
Lunges with Knee Lifts
40 seconds
Rest
Rest
1 min 20 secs
Drop Squats
Drop Squats
40 seconds
Rest
Rest
1 min 20 secs

Set 3: 1 round
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Standing Calf Stretches
Standing Calf Stretches
30 seconds
Knee to Chest Stretch
Knee to Chest Stretch
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds


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