In and out shoulder flys are a dumbbell exercise that build strength and mobility in the shoulders.

When performed at a fast pace, they’re also a great weight loss exercise.

Variation A – No Weight In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video but don’t use any weight, just do the motions with your arms.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with no weights.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with no weights.

Variation B – Weighted In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video with your preferred weight.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with your preferred weight.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with your preferred weight.

Variation C – Fast Paced In And Out Shoulder Flys

1. Do a set of in and out shoulder flys as shown in the video but use very light weights (5lbs or less). Increase the pace so that you are doing the in and out shoulder flys as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of in and out shoulder flys with the light weights as fast as you can.
4. Rest for 30 seconds.
5. Do a third set of in and out shoulder flys with the light weights as fast as you can.

Learn how to perform floor flys – a bodyweight exercise that targets the chest and shoulders.

It doesn’t require any additional equipment and is surprisingly effective at burning fat.

Variation A – Regular Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right).
2. Rest for 30 seconds.
3. Do a second set of floor flys.
4. Rest for 30 seconds.
5. Do a third set of floor flys.

Variation B – Fast Paced Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right) but increase the pace so that you are doing the floor flys as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of floor flys as fast as you can.
4. Rest for 30 seconds.
5. Do a third set of floor flys as fast as you can.

Variation C – Non-Stop Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right) but instead of taking a rest after eight push ups, keep doing four push ups to the left and four push ups to the right continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of floor flys continuously for 60 seconds.
4. Rest for 60 seconds.
5. Do a third set of floor flys continuously for 60 seconds.