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Description

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


Exercises

Set 1: 1 round
Bike Quickly
Bike Quickly
15 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
15 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
15 seconds

Set 2: 1 round
Wall Diamond Push Ups
Wall Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Rest
Rest
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Rest
Rest
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Rest
Rest
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Rest
Rest
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Down Unders
Down Unders
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Center Leg Stretch
Center Leg Stretch
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
High Knee Pulls
High Knee Pulls
15 seconds
Cool Down Jogging
Cool Down Jogging
15 seconds


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