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:
More from Workouts
You May Also Like
MDZS is laden with buddhist references. As a South Asian person, and history buff, it is so interesting to see how Buddhism, which originated from India, migrated, flourished & changed in the context of China. Here's some research (🙏🏼 @starkjeon for CN insight + citations)
1. LWJ’s sword Bichen ‘is likely an abbreviation for the term 躲避红尘 (duǒ bì hóng chén), which can be translated as such: 躲避: shunning or hiding away from 红尘 (worldly affairs; which is a buddhist teaching.) (https://t.co/zF65W3roJe) (abbrev. TWX)
2. Sandu (三 毒), Jiang Cheng’s sword, refers to the three poisons (triviṣa) in Buddhism; desire (kāma-taṇhā), delusion (bhava-taṇhā) and hatred (vibhava-taṇhā).
These 3 poisons represent the roots of craving (tanha) and are the cause of Dukkha (suffering, pain) and thus result in rebirth.
Interesting that MXTX used this name for one of the characters who suffers, arguably, the worst of these three emotions.
3. The Qian kun purse “乾坤袋 (qián kūn dài) – can be called “Heaven and Earth” Pouch. In Buddhism, Maitreya (मैत्रेय) owns this to store items. It was believed that there was a mythical space inside the bag that could absorb the world.” (TWX)
1. LWJ’s sword Bichen ‘is likely an abbreviation for the term 躲避红尘 (duǒ bì hóng chén), which can be translated as such: 躲避: shunning or hiding away from 红尘 (worldly affairs; which is a buddhist teaching.) (https://t.co/zF65W3roJe) (abbrev. TWX)
2. Sandu (三 毒), Jiang Cheng’s sword, refers to the three poisons (triviṣa) in Buddhism; desire (kāma-taṇhā), delusion (bhava-taṇhā) and hatred (vibhava-taṇhā).
These 3 poisons represent the roots of craving (tanha) and are the cause of Dukkha (suffering, pain) and thus result in rebirth.
Interesting that MXTX used this name for one of the characters who suffers, arguably, the worst of these three emotions.
3. The Qian kun purse “乾坤袋 (qián kūn dài) – can be called “Heaven and Earth” Pouch. In Buddhism, Maitreya (मैत्रेय) owns this to store items. It was believed that there was a mythical space inside the bag that could absorb the world.” (TWX)
@EricTopol @NBA @StephenKissler @yhgrad B.1.1.7 reveals clearly that SARS-CoV-2 is reverting to its original pre-outbreak condition, i.e. adapted to transgenic hACE2 mice (either Baric's BALB/c ones or others used at WIV labs during chimeric bat coronavirus experiments aimed at developing a pan betacoronavirus vaccine)
@NBA @StephenKissler @yhgrad 1. From Day 1, SARS-COV-2 was very well adapted to humans .....and transgenic hACE2 Mice
@NBA @StephenKissler @yhgrad 2. High Probability of serial passaging in Transgenic Mice expressing hACE2 in genesis of SARS-COV-2
@NBA @StephenKissler @yhgrad B.1.1.7 has an unusually large number of genetic changes, ... found to date in mouse-adapted SARS-CoV2 and is also seen in ferret infections.
https://t.co/9Z4oJmkcKj
@NBA @StephenKissler @yhgrad We adapted a clinical isolate of SARS-CoV-2 by serial passaging in the ... Thus, this mouse-adapted strain and associated challenge model should be ... (B) SARS-CoV-2 genomic RNA loads in mouse lung homogenates at P0 to P6.
https://t.co/I90OOCJg7o
@NBA @StephenKissler @yhgrad 1. From Day 1, SARS-COV-2 was very well adapted to humans .....and transgenic hACE2 Mice
1. From Day 1, SARS-COV-2 was very well adapted to humans .....and transgenic hACE2 Mice
— Billy Bostickson \U0001f3f4\U0001f441&\U0001f441 \U0001f193 (@BillyBostickson) January 30, 2021
"we generated a mouse model expressing hACE2 by using CRISPR/Cas9 knockin technology. In comparison with wild-type C57BL/6 mice, both young & aged hACE2 mice sustained high viral loads... pic.twitter.com/j94XtSkscj
@NBA @StephenKissler @yhgrad 2. High Probability of serial passaging in Transgenic Mice expressing hACE2 in genesis of SARS-COV-2
1. High Probability of serial passaging in Transgenic Mice expressing hACE2 in genesis of SARS-COV-2!
— Billy Bostickson \U0001f3f4\U0001f441&\U0001f441 \U0001f193 (@BillyBostickson) January 2, 2021
2 papers:
Human\u2013viral molecular mimicryhttps://t.co/irfH0Zgrve
Molecular Mimicryhttps://t.co/yLQoUtfS6s https://t.co/lsCv2iMEQz
@NBA @StephenKissler @yhgrad B.1.1.7 has an unusually large number of genetic changes, ... found to date in mouse-adapted SARS-CoV2 and is also seen in ferret infections.
https://t.co/9Z4oJmkcKj
@NBA @StephenKissler @yhgrad We adapted a clinical isolate of SARS-CoV-2 by serial passaging in the ... Thus, this mouse-adapted strain and associated challenge model should be ... (B) SARS-CoV-2 genomic RNA loads in mouse lung homogenates at P0 to P6.
https://t.co/I90OOCJg7o
