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Description

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


Exercises

Set 1: 1 round
Bird Dog
Bird Dog
15 seconds
High Knees
High Knees
15 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
15 seconds
Torso Twists
Torso Twists
15 seconds

Set 2: 1 round
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
40 seconds
Rest
Rest
20 seconds
Pile Squats
Pile Squats
40 seconds
Rest
Rest
20 seconds
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
40 seconds
Rest
Rest
20 seconds
Weighted Sumo Squat
Weighted Sumo Squat
40 seconds
Rest
Rest
20 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
40 seconds
Rest
Rest
20 seconds
Left Turkish Get-ups
Left Turkish Get-ups
40 seconds
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
40 seconds
Rest
Rest
20 seconds
Squat Hops with a Quarter Turn
Squat Hops with a Quarter Turn
40 seconds
Rest
Rest
20 seconds
Good Morning Medicine Ball Catches
40 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
40 seconds
Rest
Rest
20 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
40 seconds
Rest
Rest
20 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
40 seconds
Rest
Rest
20 seconds
Bear Crawls
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
90 Lat Stretch
90 Lat Stretch
15 seconds
Seated Spiral Stretches
Seated Spiral Stretches
15 seconds
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Backbend Camel Pose
Backbend Camel Pose
15 seconds


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