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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
Neck Rotations
Neck Rotations
15 seconds
With arms at 90 degrees, keep your hands relaxed and arms swinging.
Jog
15 seconds
Side Bends
15 seconds
Power Walk
Power Walk
15 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
30 seconds
Rest
Rest
30 seconds
 Lower your torso to the ground until your elbows form a 90 degree angle.
Push Ups
30 seconds
Rest
Rest
30 seconds
Overhead Press
30 seconds
Rest
Rest
30 seconds
Bent Knee Push-ups
Bent Knee Push-ups
30 seconds
Rest
Rest
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
30 seconds
Rest
Rest
30 seconds
Tricep Dips
30 seconds
Rest
Rest
30 seconds
Curls
30 seconds
Rest
Rest
30 seconds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Rest
Rest
30 seconds
Jump Rope with Ali Shuffle
30 seconds
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
30 seconds
Lateral Lunges with Hammer Curls
Lateral Lunges with Hammer Curls
30 seconds
Rest
Rest
30 seconds
Contralateral Limb Raises
30 seconds
Rest
Rest
30 seconds
Position hands palms shoulder width apart, feet together and body in a plank position.
Burpees
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wrist/Forearm Stretch
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Quad Stretches
Quad Stretches
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds


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