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Description

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


Exercises

Set 1: 1 round
Knees to Elbows
Knees to Elbows
15 seconds
High Fives
High Fives
15 seconds
Cat Camel
Cat Camel
15 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
15 seconds

Set 2: 1 round
Push-Ups
Push-Ups
40 seconds
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
20 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
40 seconds
Rest
Rest
20 seconds
Bent Over Row
Bent Over Row
40 seconds
Rest
Rest
20 seconds
Overhead Reaches
Overhead Reaches
40 seconds
Rest
Rest
20 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
40 seconds
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
40 seconds
Rest
Rest
20 seconds
Renegade Row with Push-up
Renegade Row with Push-up
40 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Neck Side Rotations
Neck Side Rotations
40 seconds
Rest
Rest
20 seconds
Single-arm Chin Ups
40 seconds
Rest
Rest
20 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
15 seconds
90 Lat Stretch
15 seconds


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