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Description

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


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
15 seconds
Knees to Elbows
Knees to Elbows
15 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
15 seconds
Knee Circles
Knee Circles
15 seconds

Set 2: 1 round
Bent Over Row
Bent Over Row
20 seconds
Rest
Rest
40 seconds
Wall Push Ups
Wall Push Ups
20 seconds
Rest
Rest
40 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
20 seconds
Rest
Rest
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
40 seconds
Wall Push-Up with Clap
Wall Push-Up with Clap
20 seconds
Rest
Rest
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
20 seconds
Rest
Rest
40 seconds
Tricep Push Ups
Tricep Push Ups
20 seconds
Rest
Rest
40 seconds
Kneeling Push-ups
Kneeling Push-ups
20 seconds
Rest
Rest
40 seconds
Left Turkish Get-ups
Left Turkish Get-ups
20 seconds
Rest
Rest
40 seconds
Overhead Reaches
Overhead Reaches
20 seconds
Rest
Rest
40 seconds
Dumbbell Fly
20 seconds
Rest
Rest
40 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
20 seconds
Rest
Rest
40 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
20 seconds
Rest
Rest
40 seconds

Set 3: 1 round
Pogo Hops
Pogo Hops
15 seconds
Easy Pose Meditation
Easy Pose Meditation
15 seconds
Side Lunges
Side Lunges
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds


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