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Description

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


Exercises

Set 1: 1 round
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
15 seconds
Jog on the Spot
Jog on the Spot
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Maintain a straight and erect posture with your head up and back straight.
Run
15 seconds

Set 2: 1 round
Push-Ups
Push-Ups
40 seconds
Rest
Rest
20 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
40 seconds
Rest
Rest
20 seconds
Left lunge
Left Assisted Lunges
40 seconds
Rest
Rest
20 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
40 seconds
Rest
Rest
20 seconds
Side Lunge with Twist
40 seconds
Rest
Rest
20 seconds
Inchworms
Inchworms
40 seconds
Rest
Rest
20 seconds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
20 seconds
Squat Thrusts
Squat Thrusts
40 seconds
Rest
Rest
20 seconds
Jumping Lunges
Jumping Lunges
40 seconds
Rest
Rest
20 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
40 seconds
Rest
Rest
20 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
40 seconds
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
40 seconds
Rest
Rest
20 seconds
Squat Jacks
Squat Jacks
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
High Knee Pulls
High Knee Pulls
15 seconds
Lunge and Hamstring Stretches
15 seconds
Wall Hamstring Stretches
Wall Hamstring Stretches
15 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
15 seconds


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