George muhoro

Tech expert

[Eric @amerix]

Tomorrow's Morning Gym Plan:

MEN below 30:

Bench press-5 × 5
Overhead press- 6 × 4
Rows- 8 × 4
Biceps curls- 10 × 3
Farmers carry 25 steps x 3
Push-ups - 15 reps x 3

MEN 30 -40 years:

Bulgarian split squat - 8 × 3
Hip thrust - 10 × 3
Rows - 10 × 3
Dead bug - 12 × 3
Push-ups - 15 reps x 3

MEN above 40:

Pull-ups - 4–6 reps x 4
Hanging Leg Raises - 12 reps x 4
Jefferson Squats - 10 reps x 4
Plank - 45 sec x 4
Push-ups - 10 reps x 3

Women:

Goblet squat - 10 × 3
Hip thrust - 12 × 3
Lat pull-down - 10 × 3
Kettlebell Turkish get-up - 3 × 2 / side

#BetterTogether

[Eric @amerix]

MEN 40 YEARS and ABOVE:

Monday:

Goblet Squat - 10 reps x 4
Dumbbell Bench Press - 10 reps x 4
Romanian Deadlift - 10 reps x 4
Walking Lunges with Dumbbells - 12 reps x 4
Push-ups - 10 reps x 2

Wednesday:

Pull-ups - 4–6 reps x 4
Hanging Leg Raises - 12 reps x 4
Jefferson Squats - 10 reps x 4
Plank - 45 sec x 4
Push-ups - 10 reps x 3

Friday:

Incline Dumbbell Bench Press - 10 reps x 4
Barbell Rows - 10 reps x 4
Goblet Squat - 12 reps x 4
Kettlebell Swing - 15 reps x 4
Push-ups - 10 reps x 4

Saturday:
1 hour morning walk- 10,000 steps - 12,000 steps

[Cardio Arena @CadioArena]

Animal Mobility workout 🐊🦍🦀🐍🐸

Alligator walks → Gorilla walks → Crab switches → Cobra push → Frog jumps → Dung Beetle walk

Which one are you trying first?

[Alpha Fitness @_alphafit]

Oblique workout.

[Ayurveda With Shyam @shyam_ayurved]

Bro to bro,

Watch and learn this exercise.

[Levelup Logs @LevelupLogs]

Total Body Workout

[Learn New Things @GainKn0w1edge]

Fix lower back pain 🔥

[Wealth Mail @WealthMail]

No gym. No full hour. No waiting for motivation. Just a few easy morning movements to wake up your body and get going.

[Zoom Afrika @zoomafrika1]

Africa's President ranking 🫣🫣

[𝗞 𝗔 𝗡 𝗚 𝗘 𝗧 𝗛 𝗘™🇰🇪 @Realkangethe]

Aiiii....!!🤣🤣

Genzs this now is too much please ata kama.

Yaani watu hawawezi Fanya mambo Yao hii town na amani mumejaza macamera Kila mahali🤣🤣

Iso nî rûmû🤣🤣

[Ray Mond @AmberRayz]

"she told me go and lock the door, I just left... I don't take orders from women"

[Kijana ya Misa🇰🇪 @kijana_misa]

Ni nani ameunda hii sasa😂

[Heisenberg @DrJuma_M]

Being Born in Kenya should be Included in 1000 ways to die.

[Elvis @Elvis_Localman]

😂😂😂😂😂

[Natalie @Jeebly_Natalie]

Jealous Boyfriends😂😂😂😂

[Gym Fiesta @GymFiesta]

Think 100 reps is easy Try these 4 exercises

[First Doctor @FirstDoctor]

This guy here is Yomif Kejelcha from Ethiopia. He also finished the marathon under 2 hrs, but nobody is talking about him because he came second. Life is ruthless.

[Nainsi Dwivedi @NainsiDwiv50980]

The person who built Claude Code just showed exactly how to use it.

30 minutes. Free. Straight from Boris Cherny himself.

Most people using Claude daily are missing 40+ features hiding in plain sight.

This single session is worth more than any $500 course.

Bookmark this before you forget. 👇

[Vala Afshar @ValaAfshar]

You are not a team because you work together. You are a team because you trust, respect and care for each other.

[George muhoro @muhoroh]

@kinyuamike @GloOouD He was my house mate Washi kaggz 2004