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Description

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


Exercises

Set 1: 1 round
Side Lunges
Side Lunges
15 seconds
Cardio Warm Up
Cardio Warm Up
15 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
15 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds

Set 2: 1 round
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
30 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
30 seconds
Rest
Rest
30 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
30 seconds
Rest
Rest
30 seconds
Walking Lunges
Walking Lunges
30 seconds
Rest
Rest
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Rest
Rest
30 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
30 seconds
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Single Lateral Hops to Stabilization
Single Lateral Hops to Stabilization
30 seconds
Rest
Rest
30 seconds
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
30 seconds
Rest
Rest
30 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Rest
Rest
30 seconds
Seated Knee Raises
Seated Knee Raises
30 seconds
Rest
Rest
30 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Rest
Rest
30 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Floor Bridge
Floor Bridge
15 seconds
Balancing Stick
Balancing Stick
15 seconds
Quad Stretches
Quad Stretches
15 seconds
Arm Pumps
Arm Pumps
15 seconds


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