Standard Shake Weight
6-Minute Exercise

Looking for something more intense? Check out our extreme Shake Weight exercise instructions.

Here, you will find a simple description of the original 6-minute shake weight exercises, as well as modifications to add to their intensity. When you're ready to really get extreme, try adding our extra Shake Weight exercises you won't find anywhere else.

Shake Weight standing chest exercise

Standing Chest Exercise
Standing upright with your feet shoulder-width apart, hold the Shake Weight in front of your chest with a two-hand alternating grip. Your elbows should be bent at 90 degrees and you should be able to look directly at the end of the dumbell (note: if your Shake Weight model has reflective ends, you should see your reflection directly). Shake the weight for 30 seconds, rest for 15-seconds, then repeat.

Shake Weight standing extended bicep exercise

Standing Extended Bicep Exercise
Standing upright with your feet shoulder-width apart, hold the Shake Weight to your side in one hand with your palm facing forward. Your arm should extended straight out from your shoulder with your elbow bent at 90 degrees, making your forearm perpendicular to the ground and the Shake Weight parallel to the ground. The motion should be directly out-and-back from your body (do not shake up-and-down). Shake the weight for 30 seconds with each arm, rest for 15-seconds, then repeat.

Shake Weight standing tricep exercise

Standing Tricep Exercise
Standing upright with your feet shoulder-width apart, hold the Shake Weight above and slightly behind your head with a two-hand alternating grip. Your elbows should be bent at 90 degrees. Strive to make your shake motion as directly up-and-down as possible as your own flexibility and strength will permit. Shake the weight for 30 seconds, rest for 15-seconds, then repeat.

Intensify the 6-Minute Workout

If these 3 basic exercises become too easy, try this modification. For the first 30-second set on each exercise, stand on the balls of your feet with your calves flexed (i.e. on your "tippy toes") and focus on stabilizing your balance while shaking the weight. For the second 30-second set, perform the motion while in a squat position. By changing your stance during the exercise you force your legs to join in the benefit of the Shake Weight's dynamic inertia.