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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
4-Square Single Leg Hops
4-Square Single Leg Hops
15 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Center Leg Stretch
Center Leg Stretch
15 seconds
Side Cross Kicks
Side Cross Kicks
15 seconds

Set 2: 1 round
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
30 seconds
Rest
Rest
30 seconds
Burpees
Burpees
30 seconds
Rest
Rest
30 seconds
Down Unders
Down Unders
30 seconds
Rest
Rest
30 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Rest
Rest
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Rest
Rest
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Rest
Rest
30 seconds
Clockwise Wrist Circles
Clockwise Wrist Circles
30 seconds
Rest
Rest
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wall Calf Stretches
Wall Calf Stretches
15 seconds
Chest Openers
Chest Openers
15 seconds
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
15 seconds


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