It’s time to begin coaching like a Jedi!
We love Star Wars round these components (our web site is actually referred to as “Nerd Fitness”), so that you’re within the excellent place to start your coaching, my younger Padawan.
We specialise in creating nerdy themed exercises and immediately considered one of our coaches will stroll you thru an train routine that may make even Mace Windu proud.
Here’s what we’ll cowl in immediately’s information:
Grab your lightsaber and let’s punch it!
The Star Wars Workout
Workout Summary: This exercise contains a variety of explosive actions meant to fireside up your nervous system, construct explosive-muscles, and get your physique to begin considering “power!”.
It additionally contains some static holds, whole-body actions, and even grip strength moves.
THE STAR WARS WORKOUT:
Time: 30-45 minutes
Equipment wanted:
If you’re having bother discovering any of the above gadgets, we stroll you thru some intelligent replacements in How to Build a Home Gym (When Everything is Sold Out).
ALWAYS: Start with a warm-up and finish with a cool-down stretch.
Here’s one other warm-up sequence you may run via:
Here’s one other cool-down routine you may attempt:
Part 1: SkyWalker Handstands
Here’s the primary a part of your Jedi Workout:
- Padawan: 3 units of 30-second knee or ft entrance plank
- Knight: 3 units of 30-second push-up place faucets or pike shoulder faucets
- Master: 3 units of 30-second wall walks
If you’re gonna do Jedi coaching, somebody goes to make you do a handstand:
Here are some variations to contemplate:
For Padawans, your knee planks will look one thing like this:
Shoulder faucets are like so:
A wall-walk, would look one thing like this:
If you are able to do one-arm handstands like Luke, go forward and do these right here. Then use your Force-telepathy to inform us the way it goes.
If you wish to turn out to be a handstand grasp, now we have a full course present in Nerd Fitness Prime that may make Yoda stoked.
Part 2: Jedi High Jumps
Here’s the second act of your Jedi Workout:
- Padawan: 3 units of 10 assisted squats or squats
- Knight: 3 units of 10 soar squats
- Master: 3 units of 10 field jumps (STEPPING DOWN AFTER JUMP!) or tuck jumps (bringing the knees up)
Young Obi-Wan wanted to make use of his Jedi excessive soar abilities to return to the right degree to satisfy up with Qui-Gonn Jinn and Darth Maul.
We need you to do the identical.
Here are your Jedi soar variations:
You might do squats or assisted squats:
All too simple? Go for soar squats!
True Jedi Masters will likely be doing tuck jumps or field jumps:
Rest: 1-2 minutes in between units. Keep issues secure – relaxation through the 30 second work interval as wanted.
Part 3: Jabba the HutT Chokes
For the third installment of the Jedi Workout, you’ll be doing:
- Padawan: 3 units of 10 doorway rows
- Knight: 3 units of 10 towel doorway rows or band-assisted chin-ups
- Master: 3 units of 5-10 chin-ups
Is there something extra satisfying than watching Leia take out Jabba the Hutt? I do know I set free a cheer once I first noticed the scene:
Leia is robust, and it’s worthwhile to be robust too.
Work in your pull-muscles by finishing considered one of these “end Jabba” variations:
You can do rows from a doorway:
You can do towel doorway rows or band-assisted chin-ups:
You’re coaching is full when you are able to do regular chin-ups or pull-ups:
Rest: 1-2 minutes in between units. Keep issues secure – relaxation through the 30 second work interval, as wanted.
Part 4: Chewbacca carries
The Jedi Workout for episode IV will likely be:
- Padawan: Farmer-carry (Farmer’s Walk) dumbbells – 2 x 60 seconds
- Jedi: Rack carry – 2 x 60 seconds
- Master: Rack carry with some lunges – 2 x 60 seconds
Chewy is robust. Freakishly robust. He has no downside carrying robots, folks, ripping folks’s arms off, and extra:
We need you to channel your interior Chewbacca by engaged on carrying heavier weight! Feel free to attempt any of the variations:
Farmer’s walks will be executed with dumbbells or some impromptu weights:
Walk or stand for 60 whole seconds with weights at your facet.
Rack carry:
Walk or stand for 60 whole seconds with weights at shoulder top.
The Jedi Master Variation: Rack carry with some lunges – 2 x 60 seconds –
Walk or stand for 60 whole seconds with weights at shoulder top. Master-level when you’re in a position to knock out 10 whole lunges (5/facet) throughout that point).
The objective with Chewbacca Carries is to select up the heaviest weight (or baggage) you may handle after which carry it round your home for the set period of time. This builds up bone density, tendon power, and muscular power, and fires up your physique’s central nervous system.
Rest: Again, decelerate 1-2 minutes in between units. Keep issues secure.
Part 5: Han Solo Shuttle runs
I like Han.
He shoots first (actually) and asks questions later.
He additionally runs into conditions the place he may not have the higher hand.
This spherical of your Jedi Workout appears to be like like:
- Padawan: March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
- Knight: High knees in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
- Master: Alternating units of excessive knees and burpees for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
A Tabata Timer is perhaps useful in setting your intervals right here.
We’re having you largely run in place since you’re most likely trapped inside your house (or escape pod). If you will have a huge yard, be happy to make use of it.
For our Padawans on the market, you’ll march in place:
When you attain Knight standing, do some high-knees:
For the Jedi Masters on the market? You’ll combine in some burpees together with your high-knees:
For this final variation, do alternating units of excessive knees and burpees for 3 minutes of intervals:
- 20 seconds of high-knees
- 10 seconds of relaxation
- 20 seconds of burpees
- 10 seconds of relaxation
- Repeat for 3 minutes
Email me when you make the run beneath 12 parsecs.[1]
Part 6: Force Push-Ups
Part 6 of your Jedi Workout appears to be like like:
- Padawan: 4 units of 8 elevated or knee push-ups
- Knight: 4 units of 8 push-ups or dive-bomber push-ups
- Master: 4 units of 8 pike or handstand push-ups
This might be my favourite Jedi transfer. Channel the Force, and use it to violently PUSH issues away? Awesome. Where do I join?
Now, though we will’t really Force Push in actual life…but, it doesn’t imply we will’t construct up our explosive Force push muscle tissue.
For our Padawans, you’ll do elevated or knee-push-ups:
Our Jedi Knights will do regular push-ups or divebomber push-ups:
Are you now the grasp? Then you’re doing pike or handstand push-ups:
Again, this may get sketchy when you begin doing these final push-up variations whereas drained. Go forward and relaxation each time it’s worthwhile to.
Part 7: hanging Over the Sarlacc
The final part of the Jedi Workout appears to be like like:
- Padawan: Doorway Leans – 2 x 60 seconds
- Knight: Bar hold – 2 x 60 seconds
- Master: One arm bar hold – 2 x 30 seconds for every arm
Sometimes, Jedi discover themselves coping with a creature that desires to digest them for 1,000 years.
That’s the place your hanging abilities will are available in use!
Our Padawans will begin with some easy doorway leans:
You’ll maintain onto the sting of a doorway and lean again for 60 seconds of hold time – ought to really feel tougher on the grip than doorway rows
If you’re following our “Knight variations,” you’re going to be doing bar hangs:
Not sufficient? Then practice to hold from one arm:
This ability will turn out to be helpful when you ever lose an higher appendage in a lightsaber duel (it occurs to the very best of us).
Note: this may be difficult in your joints when you’re not used to hanging, so progress slowly on this one! Start with simply a few seconds and work your manner up!
May the power be with you (Next Steps)
Here’s a recap!
Complete this exercise with regularity, and work your manner as much as the Jedi Master ranges for every.
As I talk about in our information, How to Build Your Own Workout Routine, I usually suggest newbies full a full-body exercise two to a few instances a week.
Our Star Wars Workout could be thought of “full-body” since we hit each main muscle group. You might additionally alternate it with a extra standard strength training practice.
On your “rest days,” you may look into doing a little active recovery, yoga, or fun movement.
If you may solely get your self to work out as soon as a week, that’s okay! Let that turn out to be regular, then we will brainstorm methods to squeeze in an additional day.
Building the habit of figuring out is our objective immediately. We can fear about maximizing “gainz” down the highway.
Don’t get me unsuitable, I’m all about maximizing gainz.
Now the one factor left to do is begin!
Here are some choices for subsequent steps with Nerd Fitness:
Option #1) If you need a skilled coach in your pocket, who can do video type checks, present suggestions, and alter your exercises primarily based on the tools you will have obtainable, try our 1-on-1 Online Coaching Program!
For instance, let’s say you end up caught indoors throughout a pandemic, and also you need any individual to custom-build you a exercise program primarily based on the tools and furnishings you will have. That’s the place a web based coach is a game-changer!
Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You can be taught extra by clicking on the field under:
Option #2) If you need an actual blueprint for figuring out at house (whereas doing nerdy-themed exercises!), try NF Journey. Our enjoyable habit-building app helps you train extra often, eat more healthy, and degree up your life (actually).
Try your free trial proper right here:
Option #3) Become a part of the Rebellion! We want good folks such as you in our neighborhood, the Nerd Fitness Rebellion (the actual identify).
Sign up within the field under to enlist and get our Rebel Starter Kit, which incorporates all of our “work out from home” guides.
Get your Nerd Fitness Starter Kit
- The 15 errors you don’t wish to make.
- Full information to the best weight-reduction plan and why it really works.
- Complete and observe your first exercise immediately, no fitness center required.
Alright, I wish to hear from you and your expertise:
Did you attempt the Star Wars Workout?
What degree are you on?
Any workouts that we missed that may be excellent for a Jedi?
Let me know within the feedback!
May the Force be with you.
-Steve
PS: If you’re in search of extra nerdy-themed exercises that may be executed at anyplace, try The 8 Best At-Home Workout Routines.
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photograph supply: Leg0fenris: Dagobah, JD Hancock: Yoda Jump, JD Hancock: Han Solo vs Luke Skywalker, Boba Fett & the Sarlacc Pit, Teymur Madjderey, Darth Vader Force, JD Hancock: Han Solo, Pedro Vezini: Chewbacca, metaphorge: Jabba, Leg0fenris: Darth and Leia, Pedro Vezini: Yoda and Luke
gif supply: walk in place,
