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Description

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


Exercises

Set 1: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Bird Dog
Bird Dog
30 seconds

Set 2: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
2 minutes
Rest
Rest
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
2 minutes
Rest
Rest
30 seconds
Squat With Upright Row
2 minutes
Rest
Rest
30 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
2 minutes
Rest
Rest
30 seconds
Dumbbell Side Bends Right
Dumbbell Side Bends Right
1 minute
Dumbbell Side Bends Left
Dumbbell Side Bends Left
1 minute
Rest
Rest
30 seconds
Single-Arm Dumbbell Swings
Single-Arm Dumbbell Swings
2 minutes
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
2 minutes
Rest
Rest
1 minute
Lateral Lunges With Hammer Curls
2 minutes
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
2 minutes
Rest
Rest
30 seconds

Set 3: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds


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