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Description

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


Exercises

Set 1: 1 round
Walk Briskly
Walk Briskly
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Bird Dog
Bird Dog
30 seconds

Set 2: 1 round
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 min 20 secs
Rest
Rest
40 seconds
Squat Pulses
Squat Pulses
1 min 20 secs
Rest
Rest
40 seconds
Right Turkish Get-ups
Right Turkish Get-ups
1 min 20 secs
Rest
Rest
40 seconds
Squats with Raised Arms
Squats with Raised Arms
1 min 20 secs
Rest
Rest
40 seconds
Side Lunge with Twist
1 min 20 secs
Rest
Rest
40 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 min 20 secs
Rest
Rest
40 seconds
Left Turkish Get-ups
Left Turkish Get-ups
1 min 20 secs
Rest
Rest
40 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
1 min 20 secs
Rest
Rest
40 seconds
Deadlifts
Deadlifts
1 min 20 secs
Rest
Rest
40 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
1 min 20 secs
Rest
Rest
40 seconds
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
1 min 20 secs
Rest
Rest
40 seconds

Set 3: 1 round
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Seated Spiral Stretches
Seated Spiral Stretches
30 seconds
Circle of Joy Body Stretches
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds


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