Post

How to get URL link on X (Twitter) App

On the Twitter thread, click on or icon on the bottom
Click again on or Share Via icon
Click on Copy Link to Tweet
Paste it above and click "Unroll Thread"!
More info at Twitter Help

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Nov 8 • 17 tweets • 6 min read • Read on X

Scrolly

Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows

1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

2. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot.

3. Goblet Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes

Tips:

⚬ Feet flat on floor
⚬ Drop hips down
⚬ Work toward femur hitting parallel with floor

4. RDLs:

Muscles targeted:

⚬ Hamstrings
⚬ Spinal Erectors
⚬ Calves

(Entire posterior chain)

Tips:

⚬ Tilt at hips
⚬ Push hips back (closing car door with your butt holding grocery bags)
⚬ Do NOT round lower back
⚬ Once you feel stretch in hamstring return back up

5. Floor Press:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬Triceps

Tips:

⚬ Squeeze elbows towards each other at the top to engage the chest
⚬ Very slow and controlled movements
⚬ Stop at the bottom to avoid boucning the weight off the floor (quality is key)

6. Push Up:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Neutral Grip (shoulder width)
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum touches the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

7. Seated Shoulder Press

Muscles targeted:

⚬ Delts
⚬ Triceps

Tips:

⚬ Slowly Lower Weight
⚬ Go somewhere comfortable below elbows parallel to ground
⚬ Lift back up (dumbbells should not touch at the top)

8. Lateral Raise:

Muscles targeted:

⚬ Delts
⚬ Traps

Tips:

⚬ Use a light weight
⚬ Rotate wrists forward as you lift so pinky finger is always the highest
⚬ Elbows should always stap about your wrist
⚬ Use a very slow and controlled movement (leave your ego behind)

9. Tricep Over Head Extension

Muscles targeted:

⚬ Triceps

Tips:

⚬ Avoid flaring elbows too far
⚬ Try and keep elbows relatively still throughout the movement
⚬ Slowly lower weight behind head to feel a stretch in the tricep
⚬ Lift back up to full extension and squeeze.

10. Bicep Curls

Muscles targeted:

⚬ Biceps

Tips:

⚬ Full range of motion
⚬ Try and keep elbows relatively still throughout the movement
⚬ Squeeze at the top and lower the weight slowly

Not sure how to put these togethr?

Here are some simple workout options.

Bookmark this and give them a go.

Well there you have it...

10 simple exercises you can do anywhere with nothing but a set of dumbbells.

This will help hit every key muscle group in your body.

Now.

Is this as good as a gym?

Absolutely not.

Is it far superior to doing nothing?

Absolutely.

I hope it helps.

Are you interested in...

Optimizing your health and performance permanently:

• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

Let's remove the guesswork with an optimized and sustainable system.

Results guaranteed...

PS.

Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.
x.com/messages/compo…

https://x.com/KarlApexFit/status/1987112435791380791

If you enjoyed this post:

1. Follow me @KarlApexFit
2. Retweet the first tweet

I'm here to help you:

• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently

Start today

https://x.com/KarlApexFit/status/1987112435791380791

'I WANT TO LOSE FAT WITHOUT LOSING MUSCLE'

Says everyone on the planet....

So I built the Ultimate Guide which shows you exactly how to do it.

Grab your Free Copy here (24hrs only): apexfitnessadvisory.com/body-recomp-pr…

• • •

Missing some Tweet in this thread? You can try to force a refresh

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Oct 20

Matt just torched 32lbs of fat and reversed prediabetes in 16 weeks.

He did it with a young family while working 70+ hours a week.

He's now healthier, more confident and a role model at home and at work.

This is the 5-Step Sytsem we used to do it 👇

= Thread =

Too many give up on their health because they've convinced themselves they are:

⚬ Too old
⚬ Too busy
⚬ 'It won't work for me'

Rubbish.

Matt is another example of what you can do with the right system and apply it consistently.

This is how we crushed it.

1. Built a Holistic plan:

Matt had spent years trying himself with no results.

So the first thing was set a clear goal and build a complete roadmap for him.

We laid out every single step.

No guesswork.

⚬ Training
⚬ Nutrition
⚬ Daily routine
⚬ Accountability

Boom.

Read 11 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Sep 28

Too busy to eat well?

Rubbish.

Here are 7 of my favorite Simple High Protein Meals you can make in under 15 minutes to put fat loss on autopilot:

(Eat any 3 of these each day)

= Thread =

1. BBQ Chicken Pizza:

⚬ 1 Mission Carb Balance whole wheat tortilla
⚬ 40g BBQ sauce
⚬ 120g cooked chicken breast
⚬ 1/4 cup diced red onion
⚬ 50g Low fat grated cheese

Total macros: 44g protein, 55g carbohydrate, 7g fat

Total calories: 447

*stock up on Mission Tortilla wraps

2. Chicken and Rice Burrito Bowl:

⚬ 150g cooked chicken breast
⚬ 75g brown rice (cooked)
⚬ 50g black beans
⚬ 50g corn
⚬ 50g diced tomato
⚬ 50g avocado
⚬ 50g salsa

Total Macros: 61g protein, 57g carbohydrates, 15g fat

Total Calories: 607 calories

Read 13 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Sep 27

These are the 7 simple things I did everyday to drop 21lbs in 10 weeks:

1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

2. Morning Workout for 40-45 minutes:

An elite start to the day.

Why?

→ More energy
→ Sets the tone for the rest of the day
→ Far less likely something will get in the way

Be consistent, track and get stronger over time.

Win the morning, win the day.

Read 13 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Sep 13

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast.

1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

2. Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬ 200gm cooked Chicken Breast
⚬ 150gm cooked rice
⚬ Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein

Read 10 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Sep 7

After Training and Coaching for the last 17 years, here is every Fitness Tip I could come up with:

= Thread =

1. Take 5g of creatine every single day.

Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

3. Implement a caloric deficit of 500. The guarantees steady weight loss, whilst still being sustainable and managing metabolic health.

Step 1 - Find BMR (use fan online calculator)
Step 2 - Subtract 500 to hit a deficit
Step 3 - Done

Huge ROI.

Read 29 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Sep 6

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)

1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

2. Incline Dumbbell Press:

A great chest builder (+ delts and triceps)

▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

Simple. Effective. Press strongs.