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Description

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


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Torso Twists
Torso Twists
15 seconds

Set 2: 1 round
Squat Pulses
Squat Pulses
40 seconds
Rest
Rest
20 seconds
Wall Sit
Wall Sit
40 seconds
Rest
Rest
20 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
40 seconds
Rest
Rest
20 seconds
Plank Lateral Walk
Plank Lateral Walk
40 seconds
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
40 seconds
Rest
Rest
20 seconds
Burpees
Burpees
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
Squat Jacks
Squat Jacks
40 seconds
Rest
Rest
20 seconds
Drop Squats
Drop Squats
40 seconds
Rest
Rest
20 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
40 seconds
Rest
Rest
20 seconds
Squat Thrusts
Squat Thrusts
40 seconds
Rest
Rest
20 seconds
Froggy Jumps
Froggy Jumps
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Seated Torso Twists
Seated Torso Twists
15 seconds
Pogo Hops
Pogo Hops
15 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
15 seconds
Wall Calf Stretches
Wall Calf Stretches
15 seconds


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