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Description

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


Exercises

Set 1: 1 round
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Shuffles to Touch
Shuffles to Touch
15 seconds
Sit Throughs
Sit Throughs
15 seconds
Forward Backward Hops
Forward Backward Hops
15 seconds

Set 2: 1 round
Modified Burpees
Modified Burpees
1 minute
Rest
Rest
45 seconds
Back Extension on Ball
Back Extension on Ball
1 minute
Rest
Rest
45 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
45 seconds
Bear Crawls
Bear Crawls
1 minute
Rest
Rest
45 seconds
Left Turkish Get-ups
Left Turkish Get-ups
1 min 30 secs
Right Turkish Get-ups
Right Turkish Get-ups
1 min 30 secs
Rest
Rest
45 seconds
Down Unders
Down Unders
1 minute
Rest
Rest
45 seconds
Lying Supermans
Lying Supermans
1 minute
Rest
Rest
45 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
2 minutes
Rest
Rest
45 seconds
Glute Kickbacks
Glute Kickbacks
1 minute

Set 3: 1 round
Rest
Rest
45 seconds
Fast Backwards Elliptical
Fast Backwards Elliptical
10 minutes
Rest
Rest
45 seconds

Set 4: 1 round
Advanced Left Lizard
Advanced Left Lizard
15 seconds
Advanced Right Lizard
Advanced Right Lizard
15 seconds
Windmills
Windmills
1 minute
90 Lat Stretch
90 Lat Stretch
15 seconds
Blowing in Firm Pose
15 seconds


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