"I've got no time to work out!" is one of the most common excuses I hear for people being out of shape.

Here's a workout routine you can get done with 10 minutes per day (at home)!
 
Excuses busted! https://t.co/7F7E4hC1SZ

Required equipment:

- Dumbbells
- Pullup bar
- A bench (ideally)

You can use a pullup bar that goes in a doorway and dumbbells that disassemble and go under your bed.

Lack of space is not an excuse.

I recommend JayFlex CrossGrips over a normal doorway pullup bar.

Why?

They're small, fold flat, fit in a carry-on case, are foam padded so they don't damage the door-frame and are high quality so they'll last years (unlike cheap doorway bars that fall apart in a few months) https://t.co/tzQnHF66ks

If you want to buy some, use code ROB15 for 15% off.
https://t.co/jS0JYc6mhP

OK, here's the routine:

Monday:

Pullups - 2 sets, 1-2 reps from failure. Use resistance bands to help you if required.
Standing dumbbell shoulder press: 2 sets, 1-2 reps from failure. https://t.co/mzHcs8P37O

Standing dumbbell shoulder press: https://t.co/swZMnFaI9B

Tuesday:

Goblet squats
Dumbbell Romanian Deadlifts
Both 2 sets, 1-2 reps from failure. https://t.co/0Wioewk1fL

Dumbbell Romanian Deadlift https://t.co/mEyfbN3dpb

Wednesday: Rest

Thursday:

Dumbbell row
Dumbbell bench press (or pushups)

Both 2 sets, 1-2 reps from failure. https://t.co/1e7wuW9IWt

Dumbbell bench press (at an incline here) https://t.co/WPiWvcoCUC

Friday:

Bulgarian split squat (2 sets,  1-2 reps from failure)

Wall sit (to failure) https://t.co/a3p0apceSG

Wall sits: you'll hate me for including these! https://t.co/D4viVBzoQl

That's it!

If you're thinking this isn't enough work, then read this thread (contains links to studies supporting that less is more:
https://t.co/xu0aoTBNCm

Remember, if you want optimal results for fat loss OR building muscle, then your nutrition has to be on point too.

If you want to lose 10-20 lbs of fat in 8 weeks, read on:

My 60 day fat loss program Shred in 60 is reopening for another intake starting on March 6th!

For a chance to grab a space, you must be on the priority list.

Join here:

https://t.co/l8ZRE2VGoo

You'll get:

- Training programs to fit your life & schedule
- Nutrition framework for fat loss
- Video library with expert tips and full explanation of the system
- Help and support
- Access to a supportive & helpful community
- Tools for tracking progress
- Weekly live calls

All this is designed with one goal in mind:

Get you to drop 10-20 lbs of fat in 60 days, and teach you the habits to keep it going (and keep it off).

Here's what some people are saying from the current program (5 weeks in) https://t.co/Bw29wJFqDo

If you found this thread useful, please give the first tweet a retweet below to help someone else!

Follow me @Rob_NBF if you want to get in the shape of your life this year!
https://t.co/FB4vIhRWNv

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

https://t.co/LqkD5DQdtu

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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