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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
T's
T's
15 seconds
Freestyle Dancing
Freestyle Dancing
15 seconds
Hamstring Stretches
Hamstring Stretches
15 seconds
Cat Camel
Cat Camel
15 seconds

Set 2: 1 round
Lying Supermans
Lying Supermans
20 seconds
Rest
Rest
40 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
40 seconds
Left lunge
Left Assisted Lunges
20 seconds
Rest
Rest
40 seconds
Linear Hop to Stabilization
Linear Hop to Stabilization
20 seconds
Rest
Rest
40 seconds
Reverse Lunges
Reverse Lunges
20 seconds
Rest
Rest
40 seconds
Glute Kickbacks
20 seconds
Rest
Rest
40 seconds
Dragon Squats
Dragon Squats
20 seconds
Rest
Rest
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
20 seconds
Rest
Rest
40 seconds
Walking Lunges
Walking Lunges
20 seconds
Rest
Rest
40 seconds
Froggy Jumps
Froggy Jumps
20 seconds
Rest
Rest
40 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
20 seconds
Rest
Rest
40 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
40 seconds
Right lunge
Right Assisted Lunges
20 seconds
Rest
Rest
40 seconds

Set 3: 1 round
Inclined Plane
Inclined Plane
15 seconds
Knee Circles
Knee Circles
15 seconds
Floor Bridge
Floor Bridge
15 seconds
Wrist and Forearm Stretch
15 seconds


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