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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
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds
Side Lunges
Side Lunges
15 seconds
Line Steps
Line Steps
15 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
15 seconds

Set 2: 1 round
Squats
Squats
40 seconds
Rest
Rest
20 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds
Left lunge
Left Assisted Lunges
40 seconds
Rest
Rest
20 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
40 seconds
Rest
Rest
20 seconds
Squat Thrusts
Squat Thrusts
40 seconds
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
40 seconds
Rest
Rest
20 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
40 seconds
Rest
Rest
20 seconds
Over Over Unders
Over Over Unders
40 seconds
Rest
Rest
20 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
Rest
Rest
20 seconds
Bulgarian Split Squats
Bulgarian Split Squats
40 seconds
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
40 seconds
Rest
Rest
20 seconds
Linear Hop to Stabilization
Linear Hop to Stabilization
40 seconds
Rest
Rest
20 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
15 seconds
Good Morning Sunshines
Good Morning Sunshines
15 seconds
Seated Pigeon Pose
Seated Pigeon Pose
15 seconds


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