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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 Backwards Arm Circles
Small Backwards Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Bird Dog
30 seconds

Set 2: 1 round
Bend your arms to row the dumbbells up to your rib cage and then back down to the start position. Be sure to squeeze your shoulder blades together during the row.
Dumbbell Bent Over Rows
2 minutes
Rest
Rest
1 minute
Left Turkish Get-ups
Left Turkish Get-ups
2 minutes
Rest
Rest
1 minute
Squat with Upright Row
2 minutes
Rest
Rest
1 minute
Hamstring Sit-Up Roll
2 minutes
Rest
Rest
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
2 minutes
Rest
Rest
1 minute
Single-Arm Dumbbell Swings
2 minutes
Rest
Rest
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
2 minutes
Rest
Rest
1 minute
Lateral Lunges with Hammer Curls
Lateral Lunges with Hammer Curls
2 minutes
Rest
Rest
1 minute
Right Turkish Get-ups
Right Turkish Get-ups
2 minutes
Rest
Rest
1 minute

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


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