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@smolgains
Day 239 Gymless: Shoulders and Abs
This afternoon, I did a 30 minute HIIT run to the lake and walked back for my cool down. It was a tough run but the weather was perfect. Then I jumped into my at-home workout.
3 sets:
10 Lateral to front raises
10 seated shoulder presses
10 Bent over rear lateral raises
10 plank pull-through
12 oblique crunches
20 thread the needle w weight
Today’s leg and core work!
“Indoor Cardio Crusher”
Total Body Heat
by SophiaRose92
▶️ 30 seconds work per move
⏩ No rest between sets
🔁 5 rounds
⏹ 60 seconds rest between rounds
-
1️⃣ Lateral Lunges with Opposite Arm Lateral KB Delt Raise
2️⃣ KB Squat Curls with Calf Raise
3️⃣ Alternating Side Lunges to Row with KB
4️⃣ In and Out Squat with KB
5️⃣ KB Overhead Raise to Hip Thrust
Finally getting back to the routine I’m used to.
Single Dumbbell Full Body Workout
by MoveWithMaya
*️⃣ 8-10 reps per side
*️⃣ 3-5 rounds
1️⃣ Goblet Squat with Kneeling Hip Thrust
2️⃣ Single Arm Rows
3️⃣ ISO Hold + Single Arm Chest Press
4️⃣ Beast Rows
5️⃣ Russian Twists
Snowball Shoulders
by CindyYuFitness
▶️ 45 secs each side
🔁 4-5 rounds
1️⃣ Bear Pose Back Fly
2️⃣ Side Plank Forward Reach
3️⃣ Front Raise Lateral Fly
4️⃣ Downward Dog Cross Tap
5️⃣ Full Lateral Raise
COACHING ADVICE
“I’m only using ONE hand weight for this workout! It is 5lbs and if you do not have hand weights, feel free to use a soup can or water bottle.”
The 3 reasons I work out
1. To look good naked(to me)
2.being athletic/strong helps with stamina and random tasks.
3. In case someone wanna try me.
Was only able to get to the gym twice last week due to illness.
It feels nice to be back in the gym.
Thanksgiving was still a workout day.
Ran into an old gym buddy the other day