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Description

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


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
15 seconds
Torso Twists
Torso Twists
15 seconds
Pogo Hops
Pogo Hops
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
15 seconds

Set 2: 1 round
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
30 seconds
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Rest
Rest
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Inchworms
Inchworms
30 seconds
Rest
Rest
30 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
30 seconds
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
30 seconds
Pushup Knee Tucks
Pushup Knee Tucks
30 seconds
Rest
Rest
30 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Seated Leg Stretch
Seated Leg Stretch
15 seconds
Lunge and Hamstring Stretches
15 seconds
Shoulder Stretches
Shoulder Stretches
15 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
15 seconds


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