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Description

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


Exercises

Set 1: 1 round
Side Shuffles
Side Shuffles
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds
Arm Pumps
Arm Pumps
15 seconds
Jump Rope Backwards
Jump Rope Backwards
15 seconds

Set 2: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
30 seconds
Rest
Rest
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Chair Squats
Chair Squats
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Rest
Rest
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Rest
Rest
30 seconds
Bear Crawls
30 seconds
Rest
Rest
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Rest
Rest
30 seconds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
30 seconds
Over Over Unders
Over Over Unders
30 seconds
Rest
Rest
30 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Floor Bridge
Floor Bridge
15 seconds
Wall Calf Stretches
Wall Calf Stretches
15 seconds
High Knee Pulls
High Knee Pulls
15 seconds


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