Friday

A Shakerciser workout to work your back, triceps & biceps. Do max reps of each exercise. Required equipment: exercise mat and dumbbells

Exercises

Set 1: 1 round

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Side Cross Kicks

30 seconds

Windmills

30 seconds

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Set 2: 2 rounds

Wall Tricep Push Ups

40 seconds

Wall Diamond Push-Ups

40 seconds

Transition

15 seconds

Wall Push-Ups

40 seconds

Wall Push-Ups with Leg Lifts

40 seconds

Transition

15 seconds

Kneeling Right Tricep Kickbacks

40 seconds

Kneeling Left Tricep Kickbacks

40 seconds

Rest

15 seconds

Flying Supermans

40 seconds

Lying Supermans

40 seconds

Rest

15 seconds

Modified Cobra

40 seconds

Y-T-A

40 seconds

Rest

15 seconds

Right Tricep Push-Ups

40 seconds

Left Tricep Push-Ups

40 seconds

Rest

15 seconds

Alternating Bench Dumbbell Fly

1 min 20 secs

Dumbbell Chest Press

45 seconds

Bench Dumbbell Tricep Pull Overs

45 seconds

Rest

20 seconds

Set 3: 2 rounds

Dumbbell Upright Rows

40 seconds

Chair Tricep Dips

40 seconds

Rest

15 seconds

Isometric Bicep Curls

1 min 20 secs

Governators

40 seconds

Rest

15 seconds

Dumbbells Diagonal Shoulder Raise

1 min 20 secs

Bent Arm Lateral Shoulder Raise

40 seconds

Rest

15 seconds

Alternating Bent Over Rows

1 min 20 secs

Tricep Extensions

1 min 20 secs

Rest

15 seconds

Alternating Bicep Curls

1 min 20 secs

Alternating Dumbbell Curl to Press

1 min 20 secs

Rest

15 seconds

Right Concentrated Bicep Curls

40 seconds

Left Concentrated Bicep Curls

40 seconds

Rest

20 seconds

Set 4: 1 round

Chest Stretch

30 seconds

Upward Facing Dog

20 seconds

Downward Facing Dog

20 seconds

Rhomboid Opener

30 seconds

Hamstring and Shoulder Stretches

20 seconds

Tricep Stretches

30 seconds

Left Arm Cross Stretch

20 seconds

Right Arm Cross Stretch

20 seconds

Bicep Stretches

20 seconds

Modified Vinyasa

40 seconds

Extended Child's Pose

20 seconds

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