“I need a gym membership to get in shape”
BS.
You just need 30 minutes and a kettlebell.
Here’s a simple AT-HOME routine to build muscle, burn fat, and prevent injuries (bookmark this for later): x.com
BS.
You just need 30 minutes and a kettlebell.
Here’s a simple AT-HOME routine to build muscle, burn fat, and prevent injuries (bookmark this for later): x.com
1) Pushups
Everyone does these.
Almost everyone does them wrong.
The game-changer? Tempo:
→ 3 seconds down
→ 1 second pause at bottom
→ Explosive up
Keep elbows at 45°. Feel your chest light up. x.com
Everyone does these.
Almost everyone does them wrong.
The game-changer? Tempo:
→ 3 seconds down
→ 1 second pause at bottom
→ Explosive up
Keep elbows at 45°. Feel your chest light up. x.com
2) Single Arm KB Row
The setup makes or breaks this move:
- Hand on chair for stability
- Hinge at hips like a plank
- Staggered stance locks you in
- KB tracks close to body
Your back AND core will thank you later. x.com
The setup makes or breaks this move:
- Hand on chair for stability
- Hinge at hips like a plank
- Staggered stance locks you in
- KB tracks close to body
Your back AND core will thank you later. x.com
3) KB Horn Bicep Curl
The grip that changes everything:
Holding the horns:
→ Blasts your forearms
→ Forces strict form
→ Builds grip strength
No swinging. No cheating. Just pure arm gain x.com
The grip that changes everything:
Holding the horns:
→ Blasts your forearms
→ Forces strict form
→ Builds grip strength
No swinging. No cheating. Just pure arm gain x.com
4) KB Lying Skullcrusher
The secret to bigger triceps at home:
Lying flat = stable platform
KB behind head = full stretch
Straight elbows = max tension
Pro tip: Keep those elbows tucked.
Your triceps will thank me later x.com
The secret to bigger triceps at home:
Lying flat = stable platform
KB behind head = full stretch
Straight elbows = max tension
Pro tip: Keep those elbows tucked.
Your triceps will thank me later x.com
5) Tempo Wall-Referenced Mountain Climber
Most core exercises are a waste of time.
This one isn't.
Why it works:
- Wall ensures proper hip position
- Slow tempo forces control
- Each rep builds strength & stability
Your abs will hate you tomorrow.
Most core exercises are a waste of time.
This one isn't.
Why it works:
- Wall ensures proper hip position
- Slow tempo forces control
- Each rep builds strength & stability
Your abs will hate you tomorrow.
6) Short Seated KB Press
Want healthy shoulders that grow?
Floor + wall = perfect setup
Knees bent = natural core brace
Single arm = shoulder blade freedom
Can't press overhead? Just lean back.
No ego, just results. x.com
Want healthy shoulders that grow?
Floor + wall = perfect setup
Knees bent = natural core brace
Single arm = shoulder blade freedom
Can't press overhead? Just lean back.
No ego, just results. x.com
7) Heels Elevated Goblet Squat
You don't need to back squat to build killer legs.
In fact, that often leads to injuries.
Elevate your heels = deeper knee bend = juicier quad pump
KB at chest = core strength + stability
This is your new leg day hero. x.com
You don't need to back squat to build killer legs.
In fact, that often leads to injuries.
Elevate your heels = deeper knee bend = juicier quad pump
KB at chest = core strength + stability
This is your new leg day hero. x.com
8) Kickstand KB RDL
Most people butcher regular RDLs.
This variation changes everything:
- Single-leg focus = hip mobility
- Hip hinge = builds glutes & hammies
- Back foot against wall = perfect balance
The best part? Your lower back stays protected.
Most people butcher regular RDLs.
This variation changes everything:
- Single-leg focus = hip mobility
- Hip hinge = builds glutes & hammies
- Back foot against wall = perfect balance
The best part? Your lower back stays protected.
9) Front Foot Elevated Split Squat
Front foot up = deeper range of motion
Back leg stretched = hip flexor mobility
Core engaged = total stability
Warning: Start with bodyweight.
These humble even the seasoned lifter x.com
Front foot up = deeper range of motion
Back leg stretched = hip flexor mobility
Core engaged = total stability
Warning: Start with bodyweight.
These humble even the seasoned lifter x.com
Most guys try to lose fat through:
• Restrictive diets
• Hours of cardio
• Quick fixes
Then gain it all back.
But if you want to get it off and keep it off...
• Restrictive diets
• Hours of cardio
• Quick fixes
Then gain it all back.
But if you want to get it off and keep it off...
I'm looking for a few more men who want to lose 15-25lbs of fat by 2025:
(3 hrs/wk, no restrictive diets)
DM me "FIT" and I'll get you all the details ASAP.
Click below to DM me “FIT” 👇
x.com
(3 hrs/wk, no restrictive diets)
DM me "FIT" and I'll get you all the details ASAP.
Click below to DM me “FIT” 👇
x.com
-Results Guaranteed -
Check out results from just some of the 200+ busy men I've helped lose 15-50 lbs of fat while building lean muscle.
All with just 3 hours per week, no restrictive diets, and no endless cardio.
DM me "FIT" if interested in losing the fat for good! x.com
Check out results from just some of the 200+ busy men I've helped lose 15-50 lbs of fat while building lean muscle.
All with just 3 hours per week, no restrictive diets, and no endless cardio.
DM me "FIT" if interested in losing the fat for good! x.com
I hope you've found this thread helpful.
Follow me @thejimmymackey for more no-BS fitness advice.
Like/Repost the quote below to help your busy friends get jacked:
Follow me @thejimmymackey for more no-BS fitness advice.
Like/Repost the quote below to help your busy friends get jacked:
Loading suggestions...