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 ronde

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Side Cross Kicks

30 seconden

Windmills

30 seconden

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

30 seconden

Set 2: 2 rondes

Wall Tricep Push Ups

40 seconden

Wall Diamond Push-Ups

40 seconden

Transition

15 seconden

Wall Push-Ups

40 seconden

Wall Push-Ups with Leg Lifts

40 seconden

Transition

15 seconden

Kneeling Right Tricep Kickbacks

40 seconden

Kneeling Left Tricep Kickbacks

40 seconden

Rest

15 seconden

Flying Supermans

40 seconden

Lying Supermans

40 seconden

Rest

15 seconden

Modified Cobra

40 seconden

Y-T-A

40 seconden

Rest

15 seconden

Right Tricep Push-Ups

40 seconden

Left Tricep Push-Ups

40 seconden

Rest

15 seconden

Alternating Bench Dumbbell Fly

1 min 20 sec

Dumbbell Chest Press

45 seconden

Bench Dumbbell Tricep Pull Overs

45 seconden

Rest

20 seconden

Set 3: 2 rondes

Dumbbell Upright Rows

40 seconden

Chair Tricep Dips

40 seconden

Rest

15 seconden

Isometric Bicep Curls

1 min 20 sec

Governators

40 seconden

Rest

15 seconden

Dumbbells Diagonal Shoulder Raise

1 min 20 sec

Bent Arm Lateral Shoulder Raise

40 seconden

Rest

15 seconden

Alternating Bent Over Rows

1 min 20 sec

Tricep Extensions

1 min 20 sec

Rest

15 seconden

Alternating Bicep Curls

1 min 20 sec

Alternating Dumbbell Curl to Press

1 min 20 sec

Rest

15 seconden

Right Concentrated Bicep Curls

40 seconden

Left Concentrated Bicep Curls

40 seconden

Rest

20 seconden

Set 4: 1 ronde

Chest Stretch

30 seconden

Upward Facing Dog

20 seconden

Downward Facing Dog

20 seconden

Rhomboid Opener

30 seconden

Hamstring and Shoulder Stretches

20 seconden

Tricep Stretches

30 seconden

Left Arm Cross Stretch

20 seconden

Right Arm Cross Stretch

20 seconden

Bicep Stretches

20 seconden

Modified Vinyasa

40 seconden

Extended Child's Pose

20 seconden

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Topkeuze voor deze Workout

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