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Hannah - Apex Fitness Advisory

@hannahapexfit

Jul 10 • 14 tweets • 5 min read • Read on X

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You don't need a gym.

You need Dumbbells and a system.

I'm a professional athlete. I've built and maintained elite strength with nothing but dumbbells more times than I can count.

Here's 48 exercises, every muscle group covered:

The real reason most people never get in shape isn't equipment.

It's consistency.

You don't need a gym.

You need 5 dumbbells and a bench you can hit every muscle group on, every week, no matter how busy your schedule is.

6 categories. 48 exercises. Zero excuses left.

Here:

1. Quads

Deep knee flexion, full stability.

▫️ Goblet Squats
▫️ Bulgarian Split Squats
▫️ Walking Lunges
▫️ Step-Ups
▫️ Heel-Elevated Squats
▫️ Sissy Squats

Most people avoid these because they're hard. That's exactly why they work.

2. Hamstrings & Glutes

The hinge is the most underused movement in home training. Master the stretch and the squeeze.

▫️ DB RDLs
▫️ Single-Leg RDLs
▫️ DB Hip Thrusts
▫️ DB Glute Bridges
▫️ Weighted Step-Ups (glute-biased)
▫️ DB Leg Curls

3. Shoulders

Vertical pressing builds the athletic frame everyone's chasing.

▫️ Seated DB Press
▫️ Standing DB Press
▫️ Arnold Press
▫️ Lateral Raises
▫️ Chest-Supported Rear Delt Flyes
▫️ Front Raises
▫️ Upright Rows

4. Back — Lat Focus

This is the one people say "can't be done" without a bar.

They're wrong.

▫️ Pull-Ups (doorway bar)
▫️ DB Pull-Overs
▫️ Single-Arm "Lat-Biased" Row
▫️ Incline Dual DB Pull-Overs

5. Chest

Your bench angle changes everything. Use all of them.

▫️ Flat DB Press
▫️ Incline DB Press
▫️ DB Floor Press
▫️ DB Flyes
▫️ Weighted Push-Ups
▫️ Incline/Decline Push-Ups

6. Back — Rhomboid Focus

Elbows drive back, not up. Most people get this wrong and wonder why their back never grows.

▫️ Single-Arm DB Row
▫️ Chest-Supported DB Rows
▫️ DB Shrugs
▫️ Bent-Over Dual DB Rows
▫️ DB "Batwing" Rows
▫️ Reacher Row

7. Arms

High volume. No shortcuts.

Triceps:
▫️ Overhead DB Extension
▫️ DB Skull Crushers
▫️ DB Kickbacks
▫️ Bench Dips

Biceps:
▫️ Incline Bench Curls
▫️ Standing Hammer Curls
▫️ Concentration Curls
▫️ DB Spider Curls

8. Calves, Abs & Core

No machine has ever built a strong core. Load and control will.

▫️ Single-Leg Calf Raises
▫️ Seated DB Calf Raises
▫️ Weighted Deadbug
▫️ DB Russian Twists
▫️ Weighted Leg Raises
▫️ Plank with DB Transfer

That's 48 exercises. Every muscle group. Zero equipment excuses left.

The people who say they "can't train at home" were never short on equipment.

They were short on a system.

Save this. Use it.

Pair it with optimized nutrition + recovery.

It works...

PS.

The plan works.

But it's not built for YOU.

If you want a bespoke system designed around your body, schedule, travel, and goals, with 24/7 coaching, and daily check-ins.

Apply for my 1:1 program below and let's talk.form.typeform.com/to/CU7fFmTI?ty…

If you enjoyed this post:

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

I'm here to help you:

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

Start today.

'I WANT TO LOSE FAT WITHOUT LOSING MUSCLE'

Says everyone on the planet....

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

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

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More from @hannahapexfit

Hannah - Apex Fitness Advisory

@hannahapexfit

Jul 6

'I eat healthy but cannot lose weight'

As a professional athlete, I eat by one rule:

High protein. Controlled calories. Minimum prep.

Here's the exact daily nutrition framework I use to hit 150g of protein in under 10 minutes a day:

= Thread =

Most people overthink nutrition.

They don't need a new plan.

They need a structure they can repeat without thinking — every single day.

150g protein. Under 1,700 calories. Under 10 minutes of prep.

This is that structure.

Meal 1: Greek Yogurt Protein Bowl:

▫️ 200g fat-free Greek yogurt
▫️ 1 scoop whey protein
▫️ Handful of blueberries
▫️ Sprinkle of cinnamon + drizzle of honey

380 cals | 48g protein

Tastes like dessert. Takes 3 minutes. More protein than most people eat by lunch.

Read 15 tweets

Hannah - Apex Fitness Advisory

@hannahapexfit

Jul 4

Stop overcomplicating fat loss.

You don't need a chef.
You don't need a meal prep Sunday.
You don't need 47 Tupperware containers.

You need calories + protein dialled in.

Here's a full day of eating. 150g protein, under 1700 cals, less than 10 mins:

= Thread =

Meal 2: Elite Chicken Bowl:

▫️ 200g chicken breast (air fryer, smoked paprika, garlic powder, salt)
▫️ 1 microwave rice cup
▫️ Handful of spinach + lemon juice

510 cals | 52g protein

Air fryer cooks, Microwave rice saves time.

Season chicken and you'll look forward to this.

Read 14 tweets

Hannah - Apex Fitness Advisory

@hannahapexfit

Jun 30

Passing all 7 of these puts you in the top 1% of physical fitness after 40.

Most people can't even pass 2 of them.

Test yourself today:

= Thread =

1. 20 Push Ups:

Tests upper body strength + endurance.

If you can't do 20 with clean form, your upper body is weaker than you think.

▫️ Males 40+: Should be hitting 15+
▫️ Females 40+: Should be hitting 10+

Most over 40 fail this and blame 'age'.

It's not age, it's neglect.

2. 10 Minute Mile:

If you can't run 1.6km without stopping or breaking 10 mins, your cardio needs work.

▫️ Males 40+: Target sub 8:05
▫️ Females 40+: Target sub 8:30

As a former professional athlete, your heart doesn't care how much you bench if it can't do a 10-minute mile.

Read 13 tweets

Hannah - Apex Fitness Advisory

@hannahapexfit

Jun 29

Cardio is responsible for 2.5% of your fat loss results.

You're spending 90% of your effort on 2.5% of the outcome.

No wonder you can't get results.

After a decade coaching, here's what actually matters for long term fat loss:

= Thread =

Lots of people over 40 I speak to have a similar story.

Hours on the treadmill. Spin classes. Step counts.

Exhausted. Frustrated. Zero results.

It's not lack of effort.

It's misdirected effort.

Fat loss comes down to one equation:

Energy in vs. energy out.

That's it.

Most people obsess over the wrong side — and the wrong part of that side.

Let me break it down:

Read 13 tweets

Hannah - Apex Fitness Advisory

@hannahapexfit

Jun 24

I've trained in hotel rooms, living rooms, and airport terminals for a decade.

A pair of dumbbells and 30 minutes is all you need.

Here's a complete full body workout to hit each muscle group in 30 minutes:

= Thread =

1. Split Squats

Muscles targeted:
▫️ Quads ▫️ Glutes ▫️ Hamstrings

Do them right:
▫️ Chest up, eyes forward
▫️ Slow eccentric — own the descent
▫️ Back knee stops just before the floor
▫️ Drive through the front heel to return

Knee issues? Move the front foot further forward.

2. RDLs

Muscles targeted:
▫️ Hamstrings ▫️ Glutes ▫️ Spinal erectors

Do them right:
▫️ Hinge at hips — push them back
▫️ Do NOT round the lower back
▫️ Feel the hamstring stretch — cue to return
▫️ Slow and controlled down

Think: closing a car door with your glutes.

Read 12 tweets

Hannah - Apex Fitness Advisory

@hannahapexfit

Jun 14

Most people 40+ think they need a gym to build a strong, lean body.

They don't.

After 9 years as a professional athlete and coaching hundreds of people — here are the 7 best exercises to train your full body from anywhere:

🧵

Why this works:

▫️ No gym membership required
▫️ Minimal equipment — dumbbells and a chair
▫️ Every major muscle group covered
▫️ 40 minutes or less

The barrier was never the equipment.

It was always the system.

1. Romanian Deadlift (RDL)

Muscles: Hamstrings, Glutes, Spinal Erectors

▫️ Hinge at the hips — not the lower back
▫️ Push hips back as you lower
▫️ Stop when you feel the hamstring stretch
▫️ Do NOT round the lower back

The best posterior chain exercise you can do at home.