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Description

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


Exercises

Set 1: 1 round
Forward Backward Hops
Forward Backward Hops
15 seconds
Arm Pumps
Arm Pumps
15 seconds
Knee Circles
Knee Circles
15 seconds
Knees to Elbows
Knees to Elbows
15 seconds

Set 2: 1 round
Inchworms
Inchworms
40 seconds
Rest
Rest
20 seconds
Diamond Push Ups
Diamond Push Ups
40 seconds
Rest
Rest
20 seconds
Bear Crawls
40 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Rest
Rest
20 seconds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
20 seconds
Tricep Push Ups
Tricep Push Ups
40 seconds
Rest
Rest
20 seconds
Clockwise Wrist Circles
Clockwise Wrist Circles
40 seconds
Rest
Rest
20 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
Rest
Rest
20 seconds
Plank with Toe Taps
Plank with Toe Taps
40 seconds
Rest
Rest
20 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
40 seconds
Rest
Rest
20 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds
Dips with Leg Extension
Dips with Leg Extension
40 seconds
Rest
Rest
20 seconds
Dolphin Push-ups
Dolphin Push-ups
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Quad Stretches
Quad Stretches
15 seconds
Walk Briskly
Walk Briskly
15 seconds
Fist Bumps
Fist Bumps
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds


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