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Description

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


Exercises

Set 1: 1 round
Side Bends
Side Bends
15 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
15 seconds
Seated Moon Stretches
15 seconds
Jump Rope
Jump Rope
15 seconds

Set 2: 1 round
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Prone Cobra
Prone Cobra
30 seconds
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
30 seconds
Wall Push-Up with Clap
Wall Push-Up with Clap
30 seconds
Rest
Rest
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
30 seconds
Y-T-A
30 seconds
Rest
Rest
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Rest
Rest
30 seconds
Wall Diamond Push Ups
Wall Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds
Thread the Needles
Thread the Needles
30 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
30 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Side Lunges
Side Lunges
15 seconds
Underhand Wrist Flexor Stretches
Underhand Wrist Flexor Stretches
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Arm Pumps
Arm Pumps
15 seconds


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