Key benefits:
- Build muscle
- Improve mood
- Manage weight
- Increase confidence
- Improve brain health
- Improve quality of life
- Reduce risk of disease
- Increase life expectancy
- Strengthen bones and muscles
“I don’t have time to exercise.”
Yes, you do.
No gym?
No equipment?
No excuses!
This 15-minute workout will hit your whole body, at home, with no equipment:
Key benefits:
- Build muscle
- Improve mood
- Manage weight
- Increase confidence
- Improve brain health
- Improve quality of life
- Reduce risk of disease
- Increase life expectancy
- Strengthen bones and muscles
Most common excuse?
“No time.”
People lead busy lives, but the idea that they can’t fit in exercise is simply not true.
15 minutes a day is all you need to prioritize your health with no equipment and without leaving home.
These develop your:
- Glutes
- Quads
- Hamstrings
- Calves
- Core
Try to get your quads parallel to the ground each rep.
Progress: slow down your reps for added resistance.
The best part? These can be done literally anywhere.
This upper-body exercise has stuck around for a reason: it works.
Push-ups develop your:
- Chest
- Shoulders
- Triceps
- Core
If you can’t do full push-ups at first, start on your knees.
Progress: move your hands closer and further apart to work different areas.
You can do these using a door frame or a bar outside.
These develop your:
- Back
- Traps
- Shoulders
- Biceps
- Core
- Forearms
Use a chair to assist yourself if they’re too difficult at first.
Progress: wear a heavy backpack for more resistance.
These develop your:
- Posterior chain
- Hamstrings
- Calves
- Back
- Core
The key here is to have slow, controlled movements.
Move down slowly until you feel your hamstrings stretch.
Progress: use dumbbells for extra weight.
Use this 15-minute workout 3x a week to grow a strong, lean body from your home.
Progressive overload:
- Try to get more reps in the 30 seconds each week
- Use the progress tips in each tweet to make the exercise harder.
Push yourself!
To work the entire body, we need:
1. Squat movement
2. Pull movement
3. Push movement
4. Hinge movement
You can change up the workout and choose different movements, just make sure you’re hitting these categories.
Here’s a few more exercise options:
- Eat high protein
- Drink 3-4L of water per day
- Eat nutrient-dense foods
- Sleep 7-8 hours per day
Do this consistently and you’ll see massive progress.
It isn’t as hard as you think!
- Body weight squat
- Push-ups
- Pull-ups
- Single-leg deadlift
If this thread was helpful to you, please:
- Retweet the 1st tweet to help others find it
- Follow me @johnnyxbrown
I share daily insights on health optimization, habits, and discipline. 🤝📈
https://t.co/euj5sQgZkK
\u201cI don\u2019t have time to exercise.\u201d
— Johnny Brown (@johnnyxbrown) December 10, 2022
Yes, you do.
No gym?
No equipment?
No excuses!
This 15-minute workout will hit your whole body, at home, with no equipment:
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Recently, the @CNIL issued a decision regarding the GDPR compliance of an unknown French adtech company named "Vectaury". It may seem like small fry, but the decision has potential wide-ranging impacts for Google, the IAB framework, and today's adtech. It's thread time! 👇
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• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
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The @CNIL notes that profiling based off of geolocation presents particular risks since it reveals people's movements and habits. As risky, the processing requires consent — this will be the heart of their assessment.
Interesting point: they justify the decision in part because of how many people COULD be targeted in this way (rather than how many have — though they note that too). Because it's on a phone, and many have phones, it is considered large-scale processing no matter what.
It's all in French, but if you're up for it you can read:
• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
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