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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Corbyn opposes the exploitation of foreign sweatshop-workers - Labour MPs complain he's like Nigel
He speaks up in defence of migrants - Labour MPs whinge that he's not listening to the public's very real concerns about immigration:
He's wrong to prioritise Labour Party members over the public:
He's wrong to prioritise the public over Labour Party
One of the oddest features of the Labour tax row is how raising allowances, which the media allowed the LDs to describe as progressive (in spite of evidence to contrary) through the coalition years, is now seen by everyone as very right wing
— Tom Clark (@prospect_clark) November 2, 2018
Corbyn opposes the exploitation of foreign sweatshop-workers - Labour MPs complain he's like Nigel
He speaks up in defence of migrants - Labour MPs whinge that he's not listening to the public's very real concerns about immigration:
He's wrong to prioritise Labour Party members over the public:
He's wrong to prioritise the public over Labour Party
Fake chats claiming to be from the Irish African community are being disseminated by the far right in order to suggest that violence is imminent from #BLM supporters. This is straight out of the QAnon and Proud Boys playbook. Spread the word. Protest safely. #georgenkencho
There is co-ordination across the far right in Ireland now to stir both left and right in the hopes of creating a race war. Think critically! Fascists see the tragic killing of #georgenkencho, the grief of his community and pending investigation as a flashpoint for action.
Across Telegram, Twitter and Facebook disinformation is being peddled on the back of these tragic events. From false photographs to the tactics ofwhite supremacy, the far right is clumsily trying to drive hate against minority groups and figureheads.
Declan Ganley’s Burkean group and the incel wing of National Party (Gearóid Murphy, Mick O’Keeffe & Co.) as well as all the usuals are concerted in their efforts to demonstrate their white supremacist cred. The quiet parts are today being said out loud.
The best thing you can do is challenge disinformation and report posts where engagement isn’t appropriate. Many of these are blatantly racist posts designed to drive recruitment to NP and other Nationalist groups. By all means protest but stay safe.
There is co-ordination across the far right in Ireland now to stir both left and right in the hopes of creating a race war. Think critically! Fascists see the tragic killing of #georgenkencho, the grief of his community and pending investigation as a flashpoint for action.
Across Telegram, Twitter and Facebook disinformation is being peddled on the back of these tragic events. From false photographs to the tactics ofwhite supremacy, the far right is clumsily trying to drive hate against minority groups and figureheads.
Be aware, the images the #farright are sharing in the hopes of starting a race war, are not of the SPAR employee that was punched. They\u2019re older photos of a Everton fan. Be aware of the information you\u2019re sharing and that it may be false. Always #factcheck #GeorgeNkencho pic.twitter.com/4c9w4CMk5h
— antifa.drone (@antifa_drone) December 31, 2020
Declan Ganley’s Burkean group and the incel wing of National Party (Gearóid Murphy, Mick O’Keeffe & Co.) as well as all the usuals are concerted in their efforts to demonstrate their white supremacist cred. The quiet parts are today being said out loud.
There is a concerted effort in far-right Telegram groups to try and incite violence on street by targetting people for racist online abuse following the killing of George Nkencho
— Mark Malone (@soundmigration) January 1, 2021
This follows on and is part of a misinformation campaign to polarise communities at this time.
The best thing you can do is challenge disinformation and report posts where engagement isn’t appropriate. Many of these are blatantly racist posts designed to drive recruitment to NP and other Nationalist groups. By all means protest but stay safe.
