Fitnesswithkien

Fitnesswithkien

Fitnesswithkien

Fitnesswithkien

@fitnesswithkien

9Posts

11Following

249Followers

Online Fitness Coach〡Workouts 〡Fitness Tips | Email -Fitnesswithkien@gmail.com

https://fitnesswithkien.com

Cover for No gym? No Problem! Here’s an upper body workout you can do anywhere. All you need is a pair of dumbbells or anything that adds resistance: a loaded backpack, water jugs, bricks, you name it. You don’t need fancy machines or a gym membership to build muscles.This upper body session hits your back, chest, shoulders, biceps, and triceps.Stay consistent. Train hard. Get results💪#homeworkout #upperbodyday #dumbbelltraining #noequipmentneeded #trainanywhere #backgains #shoulderworkout

No gym? No Problem! Here’s an upper body workout you can do anywhere. All you need is a pair of dumbbells or anything that adds resistance: a loaded backpack, water jugs, bricks, you name it. You don’t need fancy machines or a gym membership to build muscles.This upper body session hits your back, chest, shoulders, biceps, and triceps.Stay consistent. Train hard. Get results💪#homeworkout #upperbodyday #dumbbelltraining #noequipmentneeded #trainanywhere #backgains #shoulderworkout

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Cover for Full abs workout in one go! Top, lower, sides (obliques), and full core hit. Do 3-4 sets of 10-15 reps for each exercise. This builds the abs muscle, but remember: visible abs come from staying in a calorie deficit to shed body fat💪#absworkout #coretraining #flatstomach #obliques #lowerabs #topabs #homeworkout #fatlossjourney #fitgirlguide #caloriedeficit

Full abs workout in one go! Top, lower, sides (obliques), and full core hit. Do 3-4 sets of 10-15 reps for each exercise. This builds the abs muscle, but remember: visible abs come from staying in a calorie deficit to shed body fat💪#absworkout #coretraining #flatstomach #obliques #lowerabs #topabs #homeworkout #fatlossjourney #fitgirlguide #caloriedeficit

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Cover for 🔥LOWER BODY WORKOUT🔥No gym? No problem. All you need is a dumbbell, kettlebell, or any weight at home.Do 3–4 sets of 8–10 reps. As you get stronger, increase the reps or weight and this is called progressive overload. Train smart, stay consistent, and build strength anywhere. Save & share with someone who needs this.💪. #noexcuses #trainanywhere #homeworkout #strengthtraining #fitnessmotivation #gymgirl

🔥LOWER BODY WORKOUT🔥No gym? No problem. All you need is a dumbbell, kettlebell, or any weight at home.Do 3–4 sets of 8–10 reps. As you get stronger, increase the reps or weight and this is called progressive overload. Train smart, stay consistent, and build strength anywhere. Save & share with someone who needs this.💪. #noexcuses #trainanywhere #homeworkout #strengthtraining #fitnessmotivation #gymgirl

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Cover for #TooFunnyToScroll #gymhumor #comedy #funnyvideos

#TooFunnyToScroll #gymhumor #comedy #funnyvideos

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Cover for And just like that, you’ve got a full lower body workout you can do anywhere; at home, at the gym, or outdoors. Just grab a pair of dumbbells and you’re good to go. This hits your quads, glutes, inner thighs, and hamstrings all in one go. Share & save this to try later💪. #fullbodyworkout #lowerbodyday #dumbbellworkout #gluteworkout #quadworkout #hamstrings #fitanywhere #homeworkoutideas #legdayroutine #outdoorworkout

And just like that, you’ve got a full lower body workout you can do anywhere; at home, at the gym, or outdoors. Just grab a pair of dumbbells and you’re good to go. This hits your quads, glutes, inner thighs, and hamstrings all in one go. Share & save this to try later💪. #fullbodyworkout #lowerbodyday #dumbbellworkout #gluteworkout #quadworkout #hamstrings #fitanywhere #homeworkoutideas #legdayroutine #outdoorworkout

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Cover for If you sit all day, these stretches are for you.1️⃣ Figure 4 Stretch. Lie on your back, cross one ankle over the opposite knee, and gently press it outward.→ Releases tight glutes and hips. Hold 30–45 sec per side.2️⃣ Kneeling Quad + Hip Flexor Stretch. Step into a lunge, support with one hand, grab your back foot with the other.→ Opens hip flexors + quads.Hold 30 sec per side.3️⃣ Thread the Needle. From all fours, thread one arm under and lower your shoulder.→ Relieves upper back + shoulder

If you sit all day, these stretches are for you.1️⃣ Figure 4 Stretch. Lie on your back, cross one ankle over the opposite knee, and gently press it outward.→ Releases tight glutes and hips. Hold 30–45 sec per side.2️⃣ Kneeling Quad + Hip Flexor Stretch. Step into a lunge, support with one hand, grab your back foot with the other.→ Opens hip flexors + quads.Hold 30 sec per side.3️⃣ Thread the Needle. From all fours, thread one arm under and lower your shoulder.→ Relieves upper back + shoulder

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Cover for What are they training for? 😂😭#gymhumor #TooFunnyToScroll

What are they training for? 😂😭#gymhumor #TooFunnyToScroll

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Cover for Here’s a perfect 4-exercise glute workout to hit all sides of the glutes: 1️⃣Reverse Lunges – targets lower glutes. 2️⃣ Dumbbell Sumo Squats – hits the full glute. 3️⃣ Frog Pumps – activates upper glutes4️⃣ Standing Clamshells – fires up glute med and minimus (sides)You can do this anywhere, home, gym, or outdoors. All you need is one dumbbell or a pair. Do 3–4 sets of 8–10 reps each. If your weight is light, go higher in reps. The key is to challenge the muscle and train close to failure.

Here’s a perfect 4-exercise glute workout to hit all sides of the glutes: 1️⃣Reverse Lunges – targets lower glutes. 2️⃣ Dumbbell Sumo Squats – hits the full glute. 3️⃣ Frog Pumps – activates upper glutes4️⃣ Standing Clamshells – fires up glute med and minimus (sides)You can do this anywhere, home, gym, or outdoors. All you need is one dumbbell or a pair. Do 3–4 sets of 8–10 reps each. If your weight is light, go higher in reps. The key is to challenge the muscle and train close to failure.

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Cover for Here’s a perfect 4-exercise glute workout to hit all sides of the glutes: 1️⃣Romanian Deadlifts – targets lower glutes. 2️⃣ Dumbbell Sumo Squats – hits the full glute. 3️⃣ Single-Leg Glute Bridge – activates upper glutes4️⃣ Clamshells – fires up glute med and minimus (sides)You can do this anywhere, home, gym, or outdoors. All you need is one dumbbell or a pair. Do 3–4 sets of 8–10 reps each. If your weight is light, go higher in reps. The key is to challenge the muscle

Here’s a perfect 4-exercise glute workout to hit all sides of the glutes: 1️⃣Romanian Deadlifts – targets lower glutes. 2️⃣ Dumbbell Sumo Squats – hits the full glute. 3️⃣ Single-Leg Glute Bridge – activates upper glutes4️⃣ Clamshells – fires up glute med and minimus (sides)You can do this anywhere, home, gym, or outdoors. All you need is one dumbbell or a pair. Do 3–4 sets of 8–10 reps each. If your weight is light, go higher in reps. The key is to challenge the muscle

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