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Description

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


Exercises

Set 1: 1 round
Front Back Hops in Place
Front Back Hops in Place
15 seconds
Torso Twists
Torso Twists
15 seconds
Alternating Side Reaches
Alternating Side Reaches
15 seconds
Side to Side Hops
Side to Side Hops
15 seconds

Set 2: 1 round
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds
Wall Diamond Push Ups
Wall Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
30 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Rest
Rest
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wall Hamstring Stretches
Wall Hamstring Stretches
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
90 Lat Stretch
15 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
15 seconds


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