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So you want to lose weight and get in shape, but you don’t want to leave your house?

Well, as your fitness Yoda, I will teach you this great bodyweight workout routine that you can do anywhere: 

In your living room, at a park, or in a galaxy far, far away….

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today! 

Let us build a bodyweight training program for you!

Here’s how we’ll dig into the different parts of this workout and get to the action:

• Can You Build Muscle Mass With Bodyweight Exercises?
• Beginner Bodyweight Workout Video (and Sheet).
• 12 Best Bodyweight Exercises for Beginners
• Is Bodyweight Training Effective for Weight Loss?
• What’s Next After the Beginner Bodyweight Workout?

Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Can You Build Muscle Mass With Bodyweight Exercises?

You want to know:

Can you build muscle mass with bodyweight exercises?

Yep, bodyweight exercises can build muscle mass, as long as continuously challenge your muscles by:

• Increasing reps.
• Decreasing your rest periods.
• Performing more difficult variations.
• Increasing your time under tension (by going slower).

Just ask our friend Jimmy here, who got in great shape using bodyweight exercises in his apartment:

You just need to make sure you have the right program to follow.

Enter the Beginner Bodyweight Workout.

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout Video & exercises

This is the Beginner Bodyweight Workout (3 Circuits): 

• 20 Bodyweight squats.
• 10 Push-ups.
• 10 Walking lunges (each leg).
• 10 Dumbbell rows (use a milk jug or other weight).
• 15 Second Plank.
• 30 Jumping jacks.

See our section below on best bodyweight exercises to see how to do each of these exercises!

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).

• Once you’ve finished all exercises in the circuit, do it again.
• If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!

It’s better to stop and take a break than to do an exercise incorrectly.

Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

Here’s a beginner warm-up you can try:

After you’ve completed your workout at home, feel free to cool down and stretch. 

“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”

Do this routine 2-3 times a week, but never on consecutive days.

You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

• Strength training on one day (like this workout).
• 20 minutes of interval training the next.
• Back to strength training.
• Back to interval training or rest!

Alternatively, pick one of these fun exercises to do on your off days instead!

In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!

I’ll send it to you right away when you sign up in the box below:

The 12 Best Bodyweight Exercises For Beginners

As laid out above in our Beginner Bodyweight Workout video, there are some key movements you can work on to help you get started strength training! 

Here’s how to do every bodyweight exercise covered today:

1) KNEE PUSH-UP

2) ELEVATED PUSH-UP

3) REGULAR PUSH-UP

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

4) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

 

5) PROPER BODYWEIGHT SQUAT:

If you want even more instruction, here’s how to do a proper bodyweight squat:

6) SUPPORTED LUNGES:

7) REGULAR LUNGES:

Here’s how to properly perform lunges. 

8) ONE ARM ROW (Use a milk jug, suitcase, or actual dumbbell):

9) PLANK

10) SIDE PLANK

11) WALKING JACKS (if you can’t do jumping jacks)

12) JUMPING JACKS

If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:

 “The 42 Best Bodyweight Exercises You Can Do Anywhere.“

Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!

Our coaching program changes lives. Learn more here!

Is Bodyweight Training Effective for Weight Loss?

The question of the day is:

Is bodyweight training effective for weight loss?

Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in.

If you don’t…then no, it won’t be your magic bullet.

That’s because a good workout and a crappy diet won’t help you lose weight.

After all, one of the Rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t out-train a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t help you get in shape.

It’ll just make you frustrated…

So if you are trying to lose weight, then you need to fix your nutrition first and foremost.

Remember, when it comes to fitness, eating healthy is key!

You have two options here to dial in your nutrition:

• Track your food by counting calories – you can calculate your daily caloric needs here.
• Look into proper portion sizes, like with our healthy plate strategy:

We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:

• Eat natural, whole foods whenever possible.
• Leave the soda, candy, and junk food out of your system.
• Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
• Swap out the grains on your plate for vegetables when you can.
• Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:

The raw honest truth: how you eat will be responsible for at least 80% of your success or failure.

If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

After the Beginner Bodyweight Workout: Next Steps!

Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.

If doing just one circuit of the workout was really challenging, no big deal!

Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is “do a bit more than last time.”

I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!

I’d love to hear how this workout went for you, and how else we can help!

This is what we’ve dedicated our lives to, and you’re now part of a killer community.

Welcome to the Nerd Fitness Rebellion!

You can do this, we got your back!

-Steve

PS: If you’re looking for more workout routines to follow, I got you covered:

• Beginner Strength Training Workouts: start with bodyweight training and work up to barbell training!
• Advanced Bodyweight Workout Circuit: warning – this will kick your ass 🙂
• 6 Levels of Gym Workouts: Never wonder what to do in the gym again! Follow these 6 levels of workouts to go from Newbie to Gym Hero!
• 42 Bodyweight Exercises You Can Do Anywhere: Who needs a gym? Simply pick the exercises from each category and build your own workout!

PPS: As a reminder, today’s workout looks like so:

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PHOTO SOURCES: Four Bricks Tall: “Follow or follow not. There is no follow for follow.” and “Morning run with the Fitbit“, Ekaterina Minaeva © 123RF.com, parilovv © 123RF.com.

INFOGRAPHIC SOURCES: superhero costume, male graphic, female graphic, various graphics, icon, milk jug, robot, comic background.

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Today we’re going to tell you exactly how to restart your fitness journey.

Whether this is the first time you’ve had to “respawn” or the 50th, you’re in the right place.

We help folks restart their exercise or nutrition routines as part of our 1-on-1 Online Coaching Program…and we’re really freaking good at it! Today, we’ll share with you the same strategies we deploy with them.

This time can be different. Learn how a NF Coach can help.

Here’s what we’ll cover:

• Why It’s Okay to Start Again
• Restarting Step 1: Forgive Yourself
• Restarting Step 2: What Went Wrong?
• Restarting Step 3: Change a Variable
• Restarting Step 4: Respawn
• Restarting Step 5: Supercharge Your Results
• Get Back in the Fight (Next Steps)

Let’s do this.

Why It’s Okay to Start Again

So you fell off the wagon already.

Welcome to the club.

It’s called “being human!”

There are like 7 billion of us.

So how did I know you probably fell off the fitness wagon already?

Because statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2021.^[1] Seriously.

However, have no fear. Since we treat life as a videogame around these parts, we’re all very comfortable with restarting or “respawning.”

First, we must…

STEP 1: FORGIVE YOURSELF

I heard a podcast interview recently about a man who had made a huge realization through seeing a therapist.

Specifically, their therapist asked them “Would you talk to somebody the way you talk to yourself?”

I bet the answer is a RESOUNDING “No.”

Nobody deserves that kind of abuse.

We’re often our own worst critic and our own worst enemy:

Do you know that voice in your head, that one calling you a loser or a failure?

Treat it like a different person.

You’re under no obligation to listen to it! It’s not you.

“Oh you think I’m a piece of s** and that’s why I can’t stick with a workout routine? I disagree strongly. I might have some faults, but I’m here, and I’m still trying. So shut up and get out of my way.”

You’re reading this, which means you’re trying. Forgive yourself. Then move on.

STEP 2: ASK WHAT WENT WRONG?

Your goal of working out 2 hours a day and only eating Keto failed after three weeks.

Congratulations!

You conducted an experiment that did not have the results you expected.

That’s neither a good nor a bad thing. Like any other experiment, it just… IS.

So write down specifically what your experiment entailed. 

What did you try to do?

• I was going to exercise every day.
• I was going to run a mile each morning.
• I was going to eat strictly Paleo every day.

Look at your list: this is a combination of variables that don’t work for your lifestyle.

SIDENOTE: Learning from the millions of people that have come through Nerd Fitness over the past decade, my guess is that your experiment didn’t work out for one of two reasons:

1. Your goals were too vague: “I should exercise more this year” – For how long? How often? What kind of exercise?
2. You tried to change ALL the things: eat 1,800 calories a day (instead of your normal 3,000), go running 5 days a week (when you don’t exercise at all now), and get 8 hours of sleep a night (normally you get 5).

STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENT

You’re reading this guide, which would lead me to believe you’re interested in trying again to lose weight and get in shape.

To avoid getting the same results, we need to change the variables in the experiment to try and get different results.

You know…

For your next attempt consider adjusting one of the following variables.

Remember, any good experiment has accurate measurements for their changing factors! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.

We need to be exact with your variables.

Let me give you some suggestions:

1. Change the exercise variable: Did you actually enjoy the exercise you attempted? If you discovered that you hate running, great! Never do that again. “Exercise sucks,” so I would pick something you actually enjoy.
2. Try a substitution rather than addition: ADDING a brand new exercise routine into a busy schedule can be really challenging. Fortunately, you can focus on substituting or adding in a way that doesn’t take up more time: nutrition! How you eat is 80-90% of the weight-loss equation, and you’re already eating every day. So focus on substituting a vegetable for fries once a week, or swapping sparkling water for soda. You can also keep a food journal and change up your breakfast twice a week.
3. Adjust your “win scenario”: I get it. You were able to train in your home gym for the first few weeks of this year, going for at least an hour. But THEN…work got busy. And you only had 30 minutes, which wasn’t enough time to get through your workout. So why not set the win scenario at “30 minutes,” or “15 minutes,” or just “1 exercise”? Lower the bar!

This is a 10-year journey we’re on here, so the exercise itself is not nearly as important as building a routine of working out that fits into your life. Lower the bar for what a “win” scenario is.

Example: if you roll out your yoga mat for 1 set of 1 exercise, it counts as a win. Doesn’t matter if did a full hour workout or just a 5 minute set of push-ups. It all counts.

STEP 4: RESPAWN, GET BACK IN THE FIGHT

When you play a challenging video game, you’re going to die. A lot. (I died literally thousands when playing Hollow Knight, one of my favorite games in recent memory).

What happens after you die in a game?

You respawn, and try again!

You’ve learned a new tactic or pattern. You have a new technique. You’ve uncovered a secret. Or you’ve just gotten better. So you try, again.

And again.

And again.

And when you finally succeed?

Nirvana. Adulation. Pure joy.

There’s no shame in failing when it comes to weight loss. We have hundreds of stories of people who kept failing, but kept reading and trying, and then finally – something clicked.

And that next attempt is the one that changed their life’s path. Like Joe, who made like a dozen weight-loss attempt until he changed the right variable and got results:

So try again today.

Keep these things in mind when restarting your fitness journey:

1. Change your nutrition variable – try calorie counting instead of Paleo or vice versa.
2. Change your workout variable – try strength training instead of running.
3. Focus on building the routine by making the ‘win scenario’ super small.

Write down your plan, and start executing.

STEP 5: SUPERCHARGE YOUR RESULTS

I know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this email and I have more important stuff to say. So you’re just gonna have to deal with it.

Once you start your new experiment, here’s how you can stack the deck in your favor:

#1) Write everything down. Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon-wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)

#2) Recruit allies to your team. Don’t go this alone, as you’re more likely to succeed based on the people you spend time with and hang around. So recruit allies. Start spending more time with healthy people that empower you (even virtually), rather than unhealthy people that enable you and drag you down. Join a running group online. Find a lifting “accountabilibuddy,” or someone you can check in with.

#3) Hire a professional. There are two types of coaches worth the investment:

• An in-person trainer if you are looking to supercharge your form on specific exercises like Olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people that need the accountability of somebody they’ve paid to meet them in the gym. Although to be honest, with the ongoing pandemic, gym availability and safety can be hit or miss.
• An online coach that represents mobile, worldwide accountability. I’ve had a coach for 6 years and it’s changed my life. Knowing that I have a workout and nutrition strategy to follow each day is game-changing.

GET BACK IN THE FIGHT

An old mandrill named Rafiki once taught me: “Yes, the past can hurt. But you can either run from it, or learn from it.”

Okay maybe he taught that to Simba in The Lion King, but I too learned the same lesson:

TO RECAP:

Forgive yourself. You wouldn’t talk to somebody else the way you talk to yourself, so have some freaking compassion. You’re trying.

Identify what experiment you JUST tried. Write down what you believe went wrong over the past few weeks. Congrats – you found a strategy that doesn’t work.

Pick a new path, try a different variable. A good scientist meticulously tracks their data and writes down their hypothesis. I would change one of the following:

• Exercise: do less – focus on building the routine and doing it consistently.
• Nutrition: change less. If you couldn’t stick with a diet for 3 weeks, it was too restrictive. Try a different path.
• Win scenario: don’t let “perfect” be the enemy of “good.”

And then try again.

If you want help here, I have two perfect ways to respawn today.

#1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program.

Many of our clients kept respawning for years, and it was only when working with a trained professional that they finally learned how to maintain progress.

Our Coaching program changes lives. Learn more here!

#2) If you want an exact blueprint for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, there’s a nice shiny button you can press so you can respawn in our app whenever you want! No judgement, restart whenever.

Try your free trial right here:

Alright, that does it for me today.

For the Rebellion!

-Steve

PS: If you want more tips and tricks on how to stick to your goals this year, check out 5 Hacks to Effortlessly Build Healthy Habits in 2021.

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Photo Citation: Oh My Goodness! Shut Me Down, The Iron Giant, “Hello, old friend. Is he ready for me?”, Happy Halloween!!, At the blacksmith’s (Part 2), Medieval Blacksmith

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Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! 

These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.

In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):

• The 11 Best Lower-Body Exercises
• The 8 Best Upper-Body – Push Exercises
• The 7 Best Upper-Body – Pull Exercises
• The 11 Best Core Exercises
• 5 Full-Body Exercises (Dynamic Movements)
• How to Build a Bodyweight Workout

Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Alright, let’s get to it.

The 11 Best Lower-Body Bodyweight Exercises

You don’t need the gym for “leg day.” Do the following wherever! 

#1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

#2) BODYWEIGHT SQUAT:

If you want even more instruction, here’s how to do a proper bodyweight squat:

#3) ASSISTED PISTOL SQUAT:

#4) PISTOL SQUAT:

#5) SUPPORTED LUNGES:

#6) REGULAR LUNGES:

#7) SINGLE LEG DEADLIFT:

#8) HIP BRIDGE:

#9) CALF RAISE:

#10) STEP UP:

#11) BOX JUMP:

The 8 Best Push Bodyweight Exercises

Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.

#1) KNEE PUSH-UP:

#2) ELEVATED PUSH-UP:

#3) PUSH-UP:

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

#4) DECLINE PUSH-UP:

#5) SIDE-TO-SIDE PUSH-UP:

#6) ASSISTED DIP:

With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.

#7) DIP:

Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.

#8) HANDSTAND (WALL WALK):

The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.

Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”

Download it and the rest of our guides for free when you sign-up for our weekly newsletter!

The 7 Best Pull Bodyweight Exercises

Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:

#1) INVERTED BODYWEIGHT ROW (HIGH):

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

Alternatively, you could do doorframe rows if your table seems sketchy:

#2) INVERTED BODYWEIGHT ROW (LOW):

Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.

You can check out The 5 Best Pull-up Alternatives for more ideas on how to perform rows, including how to build your own station:

#3) BAR HANG:

#4A) ASSISTED PULL-UPS (WITH BAND):

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

#4B) ASSISTED PULL-UPS (WITH BOX):

#5) NEGATIVE PULL-UPS:

Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.

Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.

Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

#6) PULL-UP:

We have a full guide on proper pull-up form so you can hone in your technique.

#7) CHIN-UPS:

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over proper pull-up and chin-up form:

Don’t have enough strength yet to hoist yourself up? No problem.

Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:

The 11 Best Core Bodyweight Exercises

Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:

#1) REVERSE CRUNCH:

#2) KNEE-PLANK:

#3) PLANK:

#4) SIDE PLANK:

#5) HIP BRIDGE HOLD:

#6) HANGING KNEE TUCK:

#7) JUMPING KNEE TUCK:

#8) HOLLOW BODY HOLD:

The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.

Once you get comfortable holding the position, try…

#9) HOLLOW BODY ROCKING:

#10) KNEES TO ELBOWS:

#11) TOES TO BAR:

Catch our guide “How to Strengthen Your Core” for even more exercise ideas!

5 Dynamic BOdy weight Exercises (Full Body)

Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.

#1) WALKING JACKS:

#2) JUMPING JACKS:

#3) STAR JACKS:

#4) BURPEES:

#5) BURPEES WITH PULL-UP (WHAA…):

How to Build a Bodyweight Workout

Alright, it’s time to pull this whole guide together and build a bodyweight workout!

We will pick a bodyweight exercise from each section:

• Lower Body
• Upper Body – Push
• Upper Body – Pull
• Core
• Dynamic (Full Body)

We’ll aim for 3 to 4 sets under each category for 8-12 reps.

Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.

Your warm-up can look like this:

Your post-workout stretch can look like this:

Example Bodyweight Workout:

1. Dynamic Warm-Up
2. Jumping Jacks: 10 reps
3. Bodyweight Squats: 10 reps
4. Push-ups: 10 reps
5. Pull-ups: 10 reps
6. Reverse Crunch: 10 reps
7. Repeat 2-6 two more times, for 3 complete circuits.
8. Post-workout stretch.

Boom!

You now have a bodyweight workout you can do in your own home.

You can mix and match from each category or progress to more difficult moves as you get stronger.

Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, as I did!

If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.

Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:

• Beginner Bodyweight Workout
• Advanced Bodyweight Workout

Start at the Beginner workout and move onto the Advanced when it becomes easy.

This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your bodyweight training is going!

Did you make your own workout?

Try one of ours?

Include different moves we didn’t cover today?

Leave a comment below with your results or any questions you have on bodyweight training.

For the Rebellion!

-Steve

PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.

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Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, 167/366, Yeaaaah…. Surprise ladies!!, acrobat

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via IFTTT

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat, no gym required! 

These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment.

In a hurry? Sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Download our Free Home Workout Guides!

We’ve organized the exercises in today’s guide by major muscle groups (click to jump to those movements):

• The 11 Best Lower-Body Exercises
• The 8 Best Upper-Body – Push Exercises
• The 7 Best Upper-Body – Pull Exercises
• The 11 Best Core Exercises
• 5 Full-Body Exercises (Dynamic Movements)
• How to Build a Bodyweight Workout

Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine!

Note: If you’re here because your gym is shut down due to the outbreak of Covid-19, check out our guide “How to Stay In Shape (While Staying Inside).”

Alright, let’s get to it.

The 11 Best Lower-Body Bodyweight Exercises

You don’t need the gym for “leg day.” Do the following wherever! 

#1) ASSISTED BODYWEIGHT SQUAT (if you can’t do regular bodyweight squats):

#2) BODYWEIGHT SQUAT:

If you want even more instruction, here’s how to do a proper bodyweight squat:

#3) ASSISTED PISTOL SQUAT:

#4) PISTOL SQUAT:

#5) SUPPORTED LUNGES:

#6) REGULAR LUNGES:

#7) SINGLE LEG DEADLIFT:

#8) HIP BRIDGE:

#9) CALF RAISE:

#10) STEP UP:

#11) BOX JUMP:

The 8 Best Push Bodyweight Exercises

Let’s walk you through the best bodyweight exercises to train your push muscles. We’ll more or less progress in difficulty as we go.

#1) KNEE PUSH-UP:

#2) ELEVATED PUSH-UP:

#3) PUSH-UP:

We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:

#4) DECLINE PUSH-UP:

#5) SIDE-TO-SIDE PUSH-UP:

#6) ASSISTED DIP:

With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.

#7) DIP:

Here’s how to do a proper bodyweight dip if you’d like a step-by-step guide.

#8) HANDSTAND (WALL WALK):

The wall walk is a great exercise as you progress into a full handstand. If you’re a complete newbie to turning upside down, check out our guide “Get Your First Handstand” for a full tutorial.

Just make sure you take it slow with your handstand and don’t be an “Overeager Beaver,” a label we define in our guide “15 Mistakes That Newbies Make When Trying to Get Healthy.”

Download it and the rest of our guides for free when you sign-up for our weekly newsletter!

The 7 Best Pull Bodyweight Exercises

Don’t neglect your pull muscles when creating your bodyweight workout. Here are the top 7 to include:

#1) INVERTED BODYWEIGHT ROW (HIGH):

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

Alternatively, you could do doorframe rows if your table seems sketchy:

#2) INVERTED BODYWEIGHT ROW (LOW):

Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.

You can check out The 5 Best Pull-up Alternatives for more ideas on how to perform rows, including how to build your own station:

#3) BAR HANG:

#4A) ASSISTED PULL-UPS (WITH BAND):

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

#4B) ASSISTED PULL-UPS (WITH BOX):

#5) NEGATIVE PULL-UPS:

Once you start to feel confident enough you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups.

Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up.

Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

#6) PULL-UP:

We have a full guide on proper pull-up form so you can hone in your technique.

#7) CHIN-UPS:

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over proper pull-up and chin-up form:

Don’t have enough strength yet to hoist yourself up? No problem.

Download our guide, Strength Training 101: Everything You Need to Know, for an exact plan of attack to start growing strong today:

The 11 Best Core Bodyweight Exercises

Our next stop on building a bodyweight workout finds us at the core. Here are the 10 best exercises to include:

#1) REVERSE CRUNCH:

#2) KNEE-PLANK:

#3) PLANK:

#4) SIDE PLANK:

#5) HIP BRIDGE HOLD:

#6) HANGING KNEE TUCK:

#7) JUMPING KNEE TUCK:

#8) HOLLOW BODY HOLD:

The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.

Once you get comfortable holding the position, try…

#9) HOLLOW BODY ROCKING:

#10) KNEES TO ELBOWS:

#11) TOES TO BAR:

Catch our guide “How to Strengthen Your Core” for even more exercise ideas!

5 Dynamic BOdy weight Exercises (Full Body)

Next, we’ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.

#1) WALKING JACKS:

#2) JUMPING JACKS:

#3) STAR JACKS:

#4) BURPEES:

#5) BURPEES WITH PULL-UP (WHAA…):

How to Build a Bodyweight Workout

Alright, it’s time to pull this whole guide together and build a bodyweight workout!

We will pick a bodyweight exercise from each section:

• Lower Body
• Upper Body – Push
• Upper Body – Pull
• Core
• Dynamic (Full Body)

We’ll aim for 3 to 4 sets under each category for 8-12 reps.

Plus, we’ll bookend the workout with a dynamic warm-up (DON’T SKIP) and a post-workout stretch.

Your warm-up can look like this:

Your post-workout stretch can look like this:

Example Bodyweight Workout:

1. Dynamic Warm-Up
2. Jumping Jacks: 10 reps
3. Bodyweight Squats: 10 reps
4. Push-ups: 10 reps
5. Pull-ups: 10 reps
6. Reverse Crunch: 10 reps
7. Repeat 2-6 two more times, for 3 complete circuits.
8. Post-workout stretch.

Boom!

You now have a bodyweight workout you can do in your own home.

You can mix and match from each category or progress to more difficult moves as you get stronger.

Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, as I did!

If you want to learn all the fine details of building a workout, make sure you check out our extensive guide “How to Build Your Own Workout Routine.“ It’ll walk you through creating a program of bodyweight exercises – or using weights if you want to train in a gym.

Don’t want to bother creating your own bodyweight workout? No problem, I have two options for you:

• Beginner Bodyweight Workout
• Advanced Bodyweight Workout

Start at the Beginner workout and move onto the Advanced when it becomes easy.

This should help you get started with a bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.

If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. 

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these bodyweight moves into your training.

Alright, your turn: I’d love to hear how your bodyweight training is going!

Did you make your own workout?

Try one of ours?

Include different moves we didn’t cover today?

Leave a comment below with your results or any questions you have on bodyweight training.

For the Rebellion!

-Steve

PS: I highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.

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So you wanna start drinking protein shakes, but don’t know where to begin?

You’re in luck, because I’ve been drinking protein shakes for years and today I’m sharing with you all my secrets (ah…most of them).

With Part 2 of our Ultimate Guide to Protein, I’ll teach you:

• Are protein shakes good for you?
• How much protein do I need every day?
• What’s the best protein supplement to buy?
• How to use protein powder
• How to make protein shakes taste better
• Should I drink my protein before or after my workout?

Make sure you also check out Part 1: “How Much Protein Do I Need to Eat Every Day?“

With this knowledge and an awesome blender (which we talk about right here), you can make protein shakes part of your everyday routine.

Let’s get ready to shake things up!

Protein 101: Are Protein Shakes Good For You?

Protein is an essential macronutrient that helps our body rebuild muscle and is an important part of daily nutrition (“duh, Steve,” you say).

You can get protein from any number of real food sources, and you should prioritize real food in your diet (also, “duh Steve”).

Here are some examples of protein-rich food:

• Chicken, duck, other fowl
• Fish
• Meat
• Legumes (beans)
• Eggs
• Quinoa
• Nuts
• Milk

However, there are PLENTY of instances where you might want to also supplement your food with a protein shake or protein powder (here we go):

• You struggle to consume the recommended amount of protein every day (I cover this below!).
• You are a skinny person that needs to bulk up and need more calories in your daily intake!
• You are trying to lose weight and want to replace one unhealthy meal with a meal-replacement protein shake.
• You crave the convenience of a protein shake in place of preparing yet another meal.

In these instances, protein supplements or protein shakes can be awesome!  

But don’t just take my word for it. A systematic review of studies revealed:^[1]

“Protein supplementation may enhance muscle mass and performance when the training stimulus is adequate.”

Another study showed that among endurance athletes:^[2]

“The addition of protein may help to offset muscle damage and promote recovery.”

What this means in regular people terms: If you are strength training correctly and eating the right way, consuming enough protein will help you build muscle and perform better!

“Enough protein” in this context can include protein supplements and protein powders.

Just remember that protein shakes are not a panacea for all of your ailments:

• They are NOT required for being healthy.
• But they MIGHT help you lose weight
• They should only SUPPLEMENT (zing!) a healthy diet, not be expected to do all the “heavy lifting.”

You still need to:

• Eat well.
• Follow a strength training routine.
• Getting enough sleep.

If you’re not sure HOW to strength train, don’t worry – I got you covered. You can download our Strength Training 101 guide when you join the Rebellion (it’s free) and sign up in the box below:

How Much Protein Do I Need Every Day?

This section is taken from our guide “How Much Protein Do I Need to Eat Every Day?“

Despite what advertisements for protein supplements will tell you, you do not need to be eating 500 grams of protein every day.

They like to tell you this so that you use their supplement faster and need to buy more.

Here’s the real deal: claims for the amount of protein needed vary wildly from source to source (and athlete to athlete, and nerd to nerd). You are a unique snowflake and your protein goals should be aligned with your goals.

You want specific numbers, right?

Don’t worry, I got you.

Although the current international Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of bodyweight (0.8 g per kg of body weight),^[3] this study^[4] shows that this number is too low and should be higher regardless of your body composition.

You just want me to tell you how much to eat, right? I figured.

Well you’re in luck, because we have a protein calculator you can play with!

THE NERD FITNESS PROTEIN CALCULATOR

On the Metric System? Click here. 

Let’s explain some of this a little.

As Examine.com points out in their heavily researched summary on protein:^[5]

• If you’re overweight or obese, aim for 1.2–1.5 g/kg (0.54–0.68 g/lb). You do not need to try to figure out your ideal body weight or your lean mass (a.k.a. fat-free mass). Most studies on people with obesity report their findings based on total body weight.
• If you’re of healthy weight, active, and wish to lose fat, aim for 1.8–2.7 g/kg (0.82–1.23 g/lb), skewing toward the higher end of this range as you become leaner or if you increase your caloric deficit (by eating less or exercising more).
• If you’re of healthy weight, active, and wish to build muscle, aim for 1.4–2.4 g/kg (0.64–1.09 g/lb).
• If you’re an experienced lifter on a bulk, intakes up to 3.3 g/kg (1.50 g/lb) may help you minimize fat gain.

These are starter numbers that you can start to experiment around as you see your body transforms. As Examine points out in its research on protein,^[6] “higher protein intakes seem to have no negative effects in healthy people,” so aim for the higher end of the spectrum depending on your goals and adjust from there.

Long story short: Consuming protein is an important part of life for everybody, both the sedentary and the athlete:

• By consuming enough protein while bulking up, you can ensure muscle growth during a bulk with minimal fat gain.
• By consuming enough protein while eating a caloric deficit and strength training, you can maintain the muscle mass you have while losing body fat (you might even be able to build muscle while losing fat simultaneously).

I personally consumed a significant amount of protein (240g of protein at a bodyweight of 190 pounds) during a recent “lean out” phase, and it allowed me to cut body fat while getting stronger and without feeling hungry.

In summary, a major portion of your plate each day should be a source of protein.

If you are struggling to hit your target protein goal for the day through real food sources, then consider adding a protein supplement.

You still need to have the right systems, the right nutritional strategy, and the right workout in place, and THEN a protein shake might help you reach your goals a bit faster.

To help busy people like you not waste their time in the gym, and help them actually get results, we created our 1-on-1 Online Coaching Program.

Your NF Coach will build you a custom workout program and provide nutritional guidance for your specific situation.

Find out if we’re a good fit for each other by clicking on the image below:

What’s the Best Protein Supplement to Buy?

When it comes to buying a protein powder or picking a protein shake, you’re going to encounter a few options:

1) Whey protein is the most popular, readily available, and cheapest protein supplementation out there. Whey contains all the essential amino acids, and is one of the byproducts of milk that has been curdled and strained. It comes in both “concentrate” and “isolate” forms. Whey is more quickly absorbed by the body compared to its counterpart casein(next), which makes it a great solution for right before/after a strength training workout.^[7]

2) Casein protein is the other byproduct of milk and also contains all essential amino acids. Because it’s more slowly absorbed by the body than whey, many people consume casein before bed assuming it’ll result in improved muscle growth during sleep! However this study^[8] shows that total consumption of protein during a day is more important than protein timing!

3) Egg protein powders are made from, you guessed it, the protein in eggs – which means they may be a great alternative if you can’t use whey or casein for whatever reason.

Quick recap: whey and casein proteins both come from milk, and both can help rebuild muscle. Whey is more readily absorbed by your body and is usually less expensive than casein, which makes it our preferred form of protein for cost and ease of consumption.

Personally, I prefer wheyy. I find casein protein less palatable, and it doesn’t mix as well.

Also, don’t worry about timing whey for post-workout and casein for sleep. In my opinion, you’re just overcomplicating things.

Pick the one you enjoy and focus on getting enough protein in a day – that will get you 99.% of the way there to building muscle in the right places!

IF YOU ARE PLANT BASED: these are our recommendations for plant protein powders (from our guide to eating a Plant-Based Diet):

• Pea protein. A solid choice for vegan protein powder comes from peas, specifically the high protein yellow split pea. A quarter cup (28 grams) will get you about 21 grams of protein, and run you about 100 calories. There’s some evidence it might be comparable to whey in building muscle.^[9] NAKED Nutrition offers a great 100% pea protein powder you can check out.
• Rice protein. A quarter cup of rice protein will contain 22 grams of protein and run 107 calories. Not too shabby. Plus, when you combine it with pea protein, you’ll end up with a complete amino acid profile needed for human growth.^[10] A good brand to look into would be Growing Naturals.
• Hemp protein. While it doesn’t have as much protein as pea or rice (one cup will have 12 grams of protein and 108 calories), what it lacks in this department it makes up for in its nutrient profile. Hemp protein is derived from the seeds of the cannabis plant, but it’s bred in such a way that it won’t have any THC. What it will provide you with though is a decent source of iron, zinc, and omega-3s, which are all things vegans tend to be deficient in. Nutivia sells a good hemp protein if you are interested.

What about Soy Protein? Soy is a complicated beast, though in our opinion the fears around soy are overblown.

As Examine points out in its review of soy protein supplementation:^[11]

“Whey protein was absorbed more quickly than soy protein, and stimulated muscle protein synthesis by roughly two times the amount that soy supplementation did. However, no differences in overall body composition was observed between the groups.”

In other words, you do you, boo. If you consume soy and are struggling to hit your protein goals, consuming a soy supplement can help. If you are unsure on soy, consider getting your protein supplementation from any of the other sources above!

Now, regardless of what protein you pick what you need to know about protein shakes based on the collective wisdom of the 15 full-time coaches on Team Nerd Fitness:

1. When buying protein powders, buy a product with minimal other ‘stuff.’ Aim for one that starts with “whey protein concentrate” or “whey protein isolate” on the ingredients label, followed by a small number of ingredients – one of which will probably be “artificial or natural flavorings.”
2. Pick a flavor that you like! Protein powders generally come in multiple a few flavors: vanilla, chocolate, strawberry, etc. I’m as plain as they come, so vanilla protein is my jam.
3. Make sure to look at the ingredients and find one from a reputable brand. Always do your research even if it is one of the most popular brands (such as Muscle Milk). Some of these have had metals such as arsenic found in them.^[12]
4. Many popular protein powders are just not great in terms of meeting their promises. Check out this lab rating’s review of “high quality” protein powders that meet this Reddit protein powder measurement results thread. There’s lot of fraudulent stuff out there, so make sure you keep your Sherlock Holmes hat on when shopping!

Steve’s Protein Brand Recommendations

Over the past 15 years of training, I’ve tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:

1. Jay Robb’s Grassfed Whey Protein: my current favorite and absolutely delicious (I go with Vanilla)…but VERY expensive. This comes from grass-fed cows, and thus is much more difficult to come by. I find it to be the best mixing protein powder I’ve ever tried, and also the best tasting.
2. Optimum Nutrition Whey Protein: The whey I used for years (my former favorite). Optimum Nutrition is well known in the fitness space, and I used their product for close to a decade without issue. If you are on a tighter budget and can’t afford grassfed whey protein, go with Optimum Nutrition.

How to use Protein Powder (How Do You Make Protein Shakes Taste Better?)

The back of every protein powder jug will tell you “mixes great with 8 oz of water!”

For some protein powders, this is true.

For others, it’ll taste like you’re choking down recently mixed concrete.

Note: do not consume readily mixed concrete. You’re welcome.

So Step #1 with your newly purchased protein powder is to mix it with water and see how it tastes.

By mixing just the protein and water, you’re adding minimal calories to your daily intake while also increasing your protein intake for the day.

Win.

NOW, depending on your caloric goals or if you’re looking to make a meal replacement shake, you can start to experiment and make your own protein shakes by doing the following:

• Add fruit: bananas, strawberries, blueberries – look for the frozen berry medleys in your grocery store.
• Add a serving of veggies: blend in frozen spinach – you can’t even taste it!
• Try a different liquid: almond milk, reduced-calorie orange juice, skim milk or whole milk.
• Healthy calories: peanut butter, almond butter, cashew butter.
• Seeds like chia seeds or sunflower seeds.

Just pretend like you’re a scientist and you’re creating a different concoction each time. Write down your ingredients and amounts until you find the perfect blend (heyo) of macros and taste that fits your goal!

HUGE CAVEAT: your body still obeys the laws of thermodynamics. Just because you call it a “healthy smoothie” doesn’t mean the 1,000 calories in it don’t count!

If you can’t lose weight, you’re eating too many calories, which means you should be aware of how many calories are going into your quickly-consumed protein shake.

Now, if your goal is bulking up or building muscle – then creating your own high-calorie protein shake is a great way to get extra calories into your day.

I am currently bulking up, so here is my patented post-workout shake that I consume daily (okay it’s not really patented).

STEVE’S POWERBOMB SHAKE

• Ice cold water: 16 oz
• Quaker Oats: 3 servings (120g)
• Whey Protein: 2 servings (62 g)  
• Frozen Spinach: 1.5 servings (120g)
• Frozen Berries: .8 servings (120g)

Here are the macronutrient and caloric breakdown of that shake: 795 calories, 68g of protein, 106g of carbs, 13g of fat:

SHOULD YOU BUY A BLENDER?

For over a decade, I simply used a cheap blender like this on Amazon!

Depending on your budget, you can also go to your local Walmart, Target, Kroger, Publix, Sam’s Club, Stop & Shop, etc., and buy a blender for 20 bucks.

I will say that as I’ve gotten older and had more disposable income I have become a Vitamix fanboy. They are expensive, but you get what you pay for.

I’ve probably burned the motors out of 10+ cheap blenders, and since switching to a Vitamix it’s been crushing my powerbomb shake ingredients twice a day in seconds.

If you have the money, it’s worth the investment.

Your other option is to buy a cheap shaker bottle (here’s the kind I use). Personally, I’ve found that these things don’t mix nearly as well as a blender, but if you’re traveling with no blender option available, a shaker bottle can be really helpful.

Note: if you are using a shaker bottle, pour the water in first, THEN add the protein shake!

Here’s my “stay healthy while traveling” strategy for protein:

• Measure out 2 servings of protein powder and put them in a sealed plastic bag.
• Put your sealed plastic bag in an empty shaker bottle.
• When ready to consume, remove the plastic bag of protein, then add water to the bottle.
• THEN, add protein.

If you put the protein in first, I can guarantee no amount of shaking will get all of that protein mixed into the liquid!

Should I Drink My Protein Shake before or after my workout?

Conventional wisdom tells us that we need to be consuming our protein shake IMMEDIATELY after our workout for maximum gains.

It also tells us that we need to be consuming protein every few hours for maximum protein synthesis by our muscles too.

But what does the science actually say?

According to this abstract:^[13]

“In general, protein supplementation pre-AND post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts.”

And in this extract:^[14]

“These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.”

WHAT THIS MEANS: The amount of protein you consume in a day is more important than the timing of your protein when it comes to muscle building. Consuming a protein shake before OR after a workout will result in increased physical performance and muscle hypertrophy – provided you’re training the right way!

If you need to train and then head to work and you can’t eat your protein until later in the day, do what works best for you!

Some people might hate training on an empty stomach, so consuming the protein shake before the workout is beneficial.

I personally train in a fasted state (which we cover in our Guide on Intermittent Fasting), so I don’t consume my protein shake until after my workout.

So, stop worrying about protein timing and instead put your focus on training, total calories, and getting enough protein in the day itself.

Not sure if you’re training right?

Consider working with a Nerd Fitness coach who can build you a training program and help guide you on your nutrition!

A Nerd Fitness Coach can help you decide if you even need to supplement with protein!

Getting Started Drinking Protein Shakes

Let’s recap some of the key points of drinking protein shakes for you:

1. Protein supplements can SUPPLEMENT a healthy diet, but should not replace it.
2. My recommendation is to buy a tub of Optimum Nutrition Whey Protein online if you’re on a tighter budget, in whatever flavor you like.
3. If you have more money, consider the Jay Robb’s Grassfed Whey Protein (my favorite).
4. Consider mixing in a protein shake before or after your workout. Timing isn’t as important as total protein consumed over the course of a day when it comes to building muscle and recovery.
5. Think of a shake as a way to get good protein when you can’t afford/don’t have time to make a good meal.
6. A cheap blender will suffice if you don’t have other options, but if you have more of a budget I would recommend getting a Vitamix – you’ll have it for the next 30 years.

Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!

Do you have any favorite protein shake recipes?

Any more questions about protein powders and supplements?

Share them with us in the comments!

-Steve

PS: Check out the rest of our protein series:

• The Nerd Fitness Protein Calculator
• How Much Protein Should I Eat?

PPS: Still overwhelmed? Still not sure you’re training right or eating correctly? Want to know which supplements are worth it and which ones are a waste of money?

I hear ya.

These questions and people like you are why we launched our 1-on-1 Coaching Program: to help busy people cut through the noise and just start building muscle, getting leaner, and feeling better.

Click below to schedule a call to learn more:

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“Steve, what am I supposed to do on days when I’m not training?”

It’s a great question and one we receive quite frequently here at Nerd Fitness.

With our coaching clients, not only do we create workout schedules for them, we also help them utilize “off days” with active recovery. 

Have your Nerd Fitness Coach create a complete workout routine, including active recovery! Learn more here:

Today, we’ll share with you the exact same lessons (click to jump to that section): 

• Is it good to work out every day? (Why you need rest days)
• What should I do on gym rest days? (Active Recovery)
• Rest Day Workout 1: Mobility
• Rest Day Workout 2: Fun Activities
• Rest Day Workout 3: Intervals, Sprints, and Walking
• Rest Day Workout 4: Yoga
• Rest Day Workout 5: Foam Roller
• Making the most of your days off (3 Rest Day Best Practices)

Let’s do this.

Is It Good to Work out Every Day? (Why You Need Rest Days)

We advise our coaching clients to work out 3 days per week with full-body strength training routines.

This would include lots of compound movements like:

• Squats
• Push-ups
• Overhead presses
• Deadlifts

These exercises train multiple muscle groups at once, resulting in an efficient, functional, strategy for strength building and weight loss.

Here’s the important science for today’s lesson: your muscles are actually broken down during your workout.

When challenged enough, they tear during the exercise and only start to grow back during the 24-48 hours after training.^[1]

That’s why it doesn’t benefit us to train the same muscles every day; we don’t want to destroy them without giving them a chance to grow back stronger.

If you follow our advice and do full-body strength training workouts 2-3 times a week, the question “How many days a week should I rest?” can be answered with “around 4 or 5 days without heavy lifting.”

So, does this give you free rein to binge-watch your favorite show on “days off from the gym?”

While I’m not going to tell you to delete your Netflix account (the horror), I do want to talk about making the most of your time away from the gym.

What Should I Do on Gym Rest Days? (Active Recovery)

The biggest problem most people have with off days is that they become cheat days! 

Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off, eat poorly, and lose momentum.

This is bad news bears.

Remember, exercise is only 10-20% of the weight-loss equation: how we eat and rest is the other 80-90%!

I’ve found I’m far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately.

So plan your off days!

Think of them not as “off days,” but they’re “recovery days.” They serve a vital role in building an antifragile kickass body capable of fighting crime (or roughhousing with your kids in the backyard).

Whether it’s scheduling one of the Rest Day Workouts below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”

This leads us to the idea of “active recovery.”

Active recovery is any gentle movement designed to help your muscles heal after training. 

It’s a subject we discuss in our guide on DOMS (Delayed Onset Muscle Soreness). 

When you exercise, you increase blood flow to your muscles. By moving your body, you’re actually speeding up your recovery.^[2]

The trick is to be active enough to increase blood flow, but gentle enough that you allow the muscles to heal. 

Our Rest Day Workouts below will walk that fine line.

You might also want to walk a tightrope on your rest days.

Personally, on days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum. I encourage you to do the same if you lose momentum when taking a day off.

It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below!

Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life.

Need help building a weekly workout schedule, including rest days? I have two options for you.

1. The first is to get your hands dirty and check out our guide “How To Build Your Own Workout Routine.” It’ll walk you through everything you need to design a day-to-day exercise plan.
2. Alternatively, we can do all of the heavy lifting for you (well, not ALL the heavy lifting) – we’ll create a specific routine so all you have to do is log into your NF Coaching App each morning and do the workout your coach prescribed!

Never wonder what to do next. Learn how our coaching app can tell you exactly what to do every day!

Rest Day Workout 1: Mobility

We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting.

For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training, keeping us injury free!

Regardless of whether or not you have a training day scheduled, try to start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:

This gives us a chance every morning to check in with our bodies and reminds us mentally “I am leveling up physically, might as well eat right today too.”

Here’s another favorite mobility routine from my friend (and coach) Anthony Mychal. It says it’s a warm-up for tricking, but it’s quite helpful for those of us mere mortals: 

If you spend all day at a desk, doing some basic mobility movements throughout the day can keep your hips loose and keep you thinking positively.

Here’s an article on how to dominate posture at your desk job.

Rest Day Workout 2: Fun Activities

We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too!

This means we can spend time on our off days working on our happiness AND staying active at the same time.

Like with whatever is going on here:

This fun activity can mean something different for everybody:

• Go for a bike ride with your kids
• Go for a run around your neighborhood
• Play kickball in a city league (I play on Thursdays!)
• Play softball
• Swim
• Go for a walk with your significant other
• Go rock climbing
• Learn martial arts like Brazilian Jiu Jitsu or Capoeira or Kung Fu
• Take a dance class
• Try Live Action Role-Playing (LARP!)
• Play on a playground
• Roll down a hill and run back up it

Check out our guide “40 Fun Exercises! Exercise Without Realizing It” for even more ideas!

I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it should put a smile on your face and gets your heart pumping.

Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things.

The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.

Helping clients discover exercise they love is one of the key components of our Online Coaching Program. Whether it’s learning parkour, hiking in a nearby forest, or heading to the gym to grab a barbell, we help clients discover their passion so working out becomes enjoyable.

Our coaching program makes getting healthy fun. Seriously! Learn how we can help you on your journey.

Rest Day Workout 3: Intervals, Sprints, and Walking

“But Steve, I have this big party coming up and I really am trying to lose as much weight as possible.”

Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet. You should focus your energy on healthy eating in order to lose weight.

But there are SOME things you can do on your off days that can help you burn more calories:

1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.

2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, check out our article on becoming the Flash. Find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!

3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!

If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.^[3]

Rest Day Workout 4: Yoga

You might not realize it, but yoga is the perfect complement to strength training:

Strength training makes us stronger, but it can tighten up our muscles and make us sore.

Yoga, on the other hand, lengthens our muscles and tendons,^[4] aids in their recovery,^[5] and helps our body develop better mobility and flexibility.^[6]

It’s the perfect way to create a strong AND mobile body, ready for anything and everything we throw at it.

It’s kind of like turning your body into a swiss-army knife: prepared to be strong, flexible enough to avoid injury, and truly antifragile.

Now, if you’ve never been to a yoga class before, it can certainly be intimidating, especially if you’re a ones-and-zeros programmer wary of the practice’s more spiritual aspects.

That was my concern years ago before I got started with it; I had to muster up 20 seconds of courage to attend my first yoga class, and I’m so glad I did.

Here’s how to get started with Yoga!

• Nearly any commercial gym you join will have yoga classes.
• Most yoga studios have classes throughout the day.
• Follow a plethora of videos online if you want to get started at home.

In fact, here’s a beginner routine you can follow right now:

Need help with any of the poses?

Check out 21 Yoga Poses for Beginners for guidance on all positions.

Rest Day Workout 5: Foam Roller

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. 

Just know that “self-myofascial release” means giving yourself a tissue massage.

The important thing for today’s lesson: a rolling massage has been shown to help alleviate muscle soreness.^[7] Which means it’s a perfect inclusion for active recovery.

Here are some simple rolling exercises you can try today, courtesy of NF Coach Matt: 

Yes, that is in fact a T-Rex. Yes, it was 100% Matt’s idea.

If you want even more information, including recommendations on which type of roller to purchase, check out our guide “How to Use a Foam Roller.”

Making the Most of Your Days Off (3 Rest Day Best Practices)

No matter what you end up doing on your rest day, here are some best practices to keep in mind. 

Rest Day Best Practice #1: Meal Prep

As we know, a healthy body is made in the kitchen, not in the gym.

It’s important to stay diligent with healthy nutrition even on days when you’re not hitting the gym.

One of the best ways to do that is to use one of your non-training days to prepare your meals for the week! NF Coach Staci Ardison does all of her meal prep for the week on Sundays, and looks at it like an activity that is furthering her fitness journey.

Interested?

Staci walks you through everything you need to start cooking for the week in our Guide to Meal Planning and Prep.

Plus, here’s my exact recipe for batch cooking chicken:

Rest Day Best Practice #2: Engage Your Brain

I like to use one of my off days to break a mental sweat too!

On Tuesdays, I take fiddle lessons, which is a mental workout so taxing that I can’t wait to get back to deadlifts!

Learn a language, build a table out of wood, or go play chess with a friend. 

Anything that forces your mind beyond its comfort zone engages your brain. A great way to spend your time away from the gym.

Rest Day Best Practice #3: Have Fun!

Whether it’s playing a video game, getting caught up on a movie or TV show, or reading a book, it’s important for us to do the nerdy or fun things that make us who we are.

As the Rules of the Rebellion state: fitness can become part of what we do, but not at the expense of who we are!

I’m currently playing through The Last of Us: Part II, and it makes me happy our current apocalypse isn’t as bad as that one.

If you live for playing Dungeons and Dragons with friends, make room for it on your calendar. 

Just like it’s important to schedule health and fitness, it’s important to schedule fun.

This guide has provided you with all the tools you need to begin an active recovery practice and to make the most of your rest days.

If you’re looking to go a bit further, I have three options for you…

#1) If you want step-by-step guidance creating a workout schedule, getting stronger, and even eating better, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn more here!

#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, NF Journey will tell you exactly what days should be “off.”

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Alright, your turn: How do you stay on target even on days when you’re not “training?”

I’d love to hear from you – do you take the day off completely? Do you challenge yourself in a different way?  Do you try to do something every day to keep the momentum up, or do you actually take days off?

Leave it in the comments!

-Steve 

PS: Another good rest day activity? Take a nap!

Your body does quite a lot of its healing during sleep. Get some proper shut-eye.

###

Photo sources: Mikkel © 123RF.com, A good Sunday to you, resting cat, Rain doesn’t stop a photographer, juhajarvinen © 123RF.com , Run, foam roller, back to vacation,

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So you want to do a pull-up but don’t have a bar?

Or maybe you just don’t quite have the strength yet to hoist yourself up?

Either way, no problem!

We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program, with “no-bar pull-ups”. Today, we’ll show you all these tried and trusted workarounds.

Here’s what we’ll cover:

• How to do pull-ups without a bar (5 pull-up alternatives)
• The 6 best pull-up alternative exercises (How to get your first pull-up)
• What is the easiest type of pull-up? (Start with chin-ups)
• When should I do my pull-up alternatives? (Next steps)

By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?

You can test drive it for free (no credit card needed) right here:

Alright, let’s do this thang.

How to Do Pull-ups Without a Bar (5 Pull-up Alternatives)

The video above comes from our Chin-up Challenge (which you can do in our app). 

Coach Jim walks you through 5 different levels of pull-up alternatives, depending on your experience level and what items you may have lying around the house.

Pull-up Alternative #1: Doorway Rows

Our first alternative is to simply use your doorway for bodyweight rows. 

To perform a doorway row:

• Stand in front of your doorway and grab both sides.
• Place your feet a little closer to the doorway, so you’re leaning back.
• Sit back so you put weight on your arms.
• Pull yourself forward.

That’s it. The more you lean back, the tougher this will be.

To start, you can also just hang back to start building some “pull” strength.

Pull-up Alternative #2: Towel Doorway Rows

Our next alternative is to do doorway rows, but this time using a towel.

The towel might help you lean back even further, creating a more challenging exercise.

Take a towel, and fold it twice lengthwise. Then take your long, folded over towel, and tie it around the door on the handle opposite side of you.

Make sure the door opens AWAY from you. You don’t want the door accidentally opening, which could cause an unexpected tumble.

Once you have your towel secured around the doorknob, perform rows by using each side of the towel.

Pull-up Alternative #3: Inverted Rows with Chairs

For this pull-up alternative, you’re gonna need two sturdy chairs and a broomstick (or dowel).

We’ll be combining them together, Voltron style, to form our own row station:

The important thing here is the setup. Give your newly created station a few gentle pushes to check the integrity of the structure. Only when you feel confident should you start performing inverted bodyweight rows. 

Pull-up Alternative #4: Towel Pull-ups

Now, we’re gonna start doing some actual pull-ups…with towels.

You can either use a couple of sturdy handtowels or washcloths. 

Tie an overhand knot in the corner of both towels, which will be used as your anchor.

Then place these knots over a door and close it. Make sure the knots are secure before you start doing your pull-ups.

Again, you’ll also want to make sure the door opens AWAY from you.

Doing towel pull-ups is going to be a great way to improve your grip strength, although if you find them a little too tough, you can use a stool to support your feet as you lift. This will help as you build strength.

Pull-up Alternative #5: Strap Pull-ups

You may or may not have some Forearm Forklifts hanging around, but if you do, you’ll have the perfect equipment for a pull-up alternative.

Forearm Forklifts are made to help you and a friend lift heavy furniture or equipment, but Coach Jim has discovered they’re also pretty useful for doing pull-ups.

They have loops designed to hold your arms, which makes them easier to grip than a towel.

Tie a knot in them just like you would with a hand towel and use it to anchor against your door. 

For more ideas on how to train with items you may have around the house, check out How to Build a Home Gym (When All Equipment is Sold Out).

The 6 Best Pull-up Alternatives (How to Get Your First Pull-Up)

This section is taken from our guide “Get Your First Pull-up.”

If you can’t quite hoist yourself up yet, don’t fret!

We’re going to work on increasing your “pull” muscles through a series of pull-up alternatives.

First up…

Level 1 Pull-up Alternative: Bent-Over Dumbbell Rows

Bent-over dumbbell rows: 

• 8 reps each arm (or as many as you can do)
• Rest for a 2-minute break
• Do another set
• Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

When you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

Level 2 Pull-up Alternative: Inverted Bodyweight Rows

Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

Our goal here will be to work towards a lower and lower angle, increasing the difficulty of the movement.  

So at first, we’ll do rows with the bar higher up:

Then we’ll progress to getting the bar lower:

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to the next level. 

Level 3 Pull-up Alternative: Assisted Pull-ups

At this point, you are going to start actually doing pull-ups…with a little bit of assistance.

We’ve got a few options for you.

#1) Assisted Pull-ups with Chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

#2) Assisted Pull-ups with an Exercise Band

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted Pull-ups with a Partner

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Once you’re comfortable doing a form of assisted pull-ups, and can do about 10 repetitions, it’s time to advance to the next level.

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

No guesswork. No confusion. Just a workout program that’s customized for you.

Level 4 Pull-Up Workout: Negative Pull-Ups

Our next level on our path for a pull-up is what we call “negative pull-ups.”

1. Grab onto the bar with an overhand grip
2. Jump so your chest is touching
3. Slowly lower yourself under control until you’re at the bottom of the movement.

As you continue to lower yourself down, you’ll build strength, eventually creating enough muscle so you can pull yourself up.

If you want more specific instructions on any of these levels or movements, check out our guide “Get Your First Pull-up” for more. 

What Is the Easiest Type of Pull-Up? (Start With Chin-Ups)

The easiest pull-up variation for you to attempt will likely be the chin-up.

That’s why we have a Chin-up Challenge in our app, because we feel Rebels will have an easier time lifting themselves up with this variation, compared to a traditional pull-up.

For reference:

A CHIN-UP is when your hands are facing towards you:

A PULL-UP is when your hands are facing away from you:

Chin-ups are generally easier to perform than pull-ups, because the wider grip of a pull-up isolates your lats, which means you get less assistance from your biceps.  

Start with chin-ups. Once you get comfortable doing them, you can then work on more advanced variations. For ideas here, check out our guide How to Do a Pull-up.

When Should I Do My Pull-Up Alternatives? (Next Steps)

Generally, you want a 48 to 72 hour resting period before returning to train the same muscle group.

So take at least a day off before working on your “pull” muscles again.

This allows the area to heal properly so you can grow stronger.

When we designed a training routine for Nerd Fitness Prime members for part of the Chin-up Challenge, we aimed for three workouts a week.

If you’re trying to get your first pull-up or chin-up, this would be a good goal. 

So for example, you could do:

• Monday: Bodyweight Rows
• Wednesday: Chin-up Negatives
• Friday: Dumbbell Rows

You could also do Tuesday, Thursday, and Saturday.

Even just working out Monday and Thursday – twice a week pull-up training – would allow you to see some great progress.

Feel free to do whatever works best for you.

If you want any more help with designing your workout, we got you.

Check out the option that best fits your goals:

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer! 

Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the image below: 

Option #2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, it’ll teach you how to do pull-ups, even if you have zero experience (or any equipment). 

Try your free trial right here:

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Enlist below and we’ll send you our free Strength Training 101: Everything You Need to Know:

Alright, now I want to hear from you!

Can you currently do a chin-up or pull-up?

What’s your favorite pull-up alternative?

Am I missing any tips or tricks for pull-ups without a bar?

Let me know in the comments!

-Steve

PS: If you want more pull-up goodness, make sure you check out:

• Get Your First Pull-Up (30 Day Progression Plan)
• How to Do a Proper Pull-up
• 5 Common Mistakes When Doing Pull-ups

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Photo source: Kermit and Pink Panther, Mouse Hanging, Scarlet Spider-man

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This simple beginner kettlebell workout will blow your mind.

How do I know? Because ours will teach you how to handle a kettlebell using Mega Man and Mario references.

In today’s guide, we’ll go over the following (click to go right to that section):

• The Nerd Fitness 20 minute Kettlebell Workout (with video demonstration)
• The 6 Best Kettlebell Exercises for Beginners
• What type of kettlebell is best? What is the best kettlebell weight for me?
• Can you lose weight with kettlebells?
• Download the Kettlebell Worksheet!

These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting amazing results for people. 

Let us create a custom Kettlebell program for you! Learn more:

And make sure you download our Kettlebell Worksheet!

The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)

Once you’ve watched the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here:

COMPLETE THE FOLLOWING CIRCUIT 3 TIMES:

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so:

• 1 set of exercise A, go immediately to
• 1 set of exercise B, go immediately to
• 1 set of exercise C, and so on…
• Repeat from the top!

Your long term goal should be to do 3 full circuits back to back for a complete workout.

4 if you’re on fire, like in NBA Jams.

If you can only go through it once or twice, that’s okay too!

And if you need to take a break at any time between sets or after a circuit, do it! You do you.

Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm-up (you can see our warm-up routine here):

Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell.

In other words, preparing your muscles and joints to move some weight around!

A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.

You can do all of the workout with one single kettlebell, from anywhere.

We’ll go over each more in our next section, so you can perfect your kettlebell technique.

When you’re done, do some light stretching to cool down. A couple of yoga poses would suffice. Make sure you drink water too.

Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between.

Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting.

Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!

If you just can’t sit still, feel free to do some fun exercises, go for a walk, or do one of these off-day activites.

Don’t forget to download our Beginner Kettlebell Worksheet, which covers the above sequence from Coach Matt.

You can print it out and track the number of sets and repetitions you complete, which will help ensure you progress in your training.

You can grab yours free when you sign up in the box below:

The 6 Best Kettlebell Exercises for Beginners

Let’s go over each exercise in the 20 Minute Beginner Kettlebell Workout: 

#1) KETTLEBELL HALOS

1. Grab the kettlebell with two hands on the handle.
2. Raise the kettlebell above your head.
3. Move around your head like you’re tracing a halo.

Tip from Coach Matt: with your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell.

#2) KETTLEBELL GOBLET SQUAT

1. Grab the kettlebell with two hands “by the horns,” aka the handle.
2. Keep your elbows in tight and your feet about parallel.
3. Then lower down like you would in a bodyweight squat.
4. Reverse the movement to raise back up.

Tip from Coach Matt: for the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.

#3) KETTLEBELL OVERHEAD PRESS

1. Grab the kettlebell with one hand, with the handle going down your palm (if the handle is too close to your fingers it’ll pull your wrist down).
2. Press straight up with your fist driving the movement (your fist would be pointing up the entire time).
3. Reverse the movement and bring the kettlebell back down. Then repeat.

Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout.

#4) KETTLEBELL SWING

1. Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.
2. Swing the kettlebell behind you, then get ready to jump up.
3. Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.
4. Reverse the movement and bring the kettlebell back down and behind you.
5. Repeat.

Tip from Coach Matt: during the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes.

#5) BENT OVER ROW

1. Get down into a bent-over, flat-back position and grab the kettlebell with one arm.
2. Pick up the kettlebell by driving your elbow up into your rib cage.
3. Lower the kettlebell back down by reversing the movement.

Tip from Coach Matt: try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell towards your stomach.

#6) FRONT RACK REVERSE LUNGE

1. Grab the kettlebell with one hand and rest the weight between your arm and chest.
2. Step your leg back (the same side your kettlebell is on) and lower down until your shin is parallel-ish with the ground (or as low as you can).
3. Spring back up to your starting position.

Tip from Coach Matt: for the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.

Boom! There you have it.

The 6 best kettlebell exercises for beginners. 

If you want someone to review your form on any of these kettlebell movements, or you’re looking to level up your kettlebell game, our coaches can do just that! Our spiffy mobile app lets you send a video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.

Have a Nerd Fitness Coach check your form with a kettlebell. Learn more here!

In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more.^[1]

What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?

So you want to buy a kettlebell, eh?

They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.

Which one you pick will come down to your personal preference, your budget, and your experience with kettlebells.

Let’s contemplate the following when picking the right kettlebell:

#1) Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up.

For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells.

No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width.

So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.

#2) Weight. In general, pick a weight that allows you to complete a workout with good form.

When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female.

Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.

#3) Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively.

Ballistic movements would be quick, like the kettlebell swing.

Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum.

For grinding movements, less weight might be in order to help with control.

For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.

#4) Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell.

If the handle has rough edges, you’ll feel each and every one of the movements cut into your hand.

Not fun.

Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness.

Use this as your baseline for differences when comparing bell grips.

Okay, let’s talk about kettlebell brands:

#1) Cap Barbell. This would be an ideal first kettlebell. Not too expensive and decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart.

The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one?

Let us know in the comments if you like it!

#2) Kettlebell Kings. You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality.

Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.

#3) Dragon Door. Some call Dragon Door the gold standard of anything and everything “kettlebell.”

I wouldn’t disagree, but expect to pay for it.

#4) Onnit. Onnit rocks, and they offer good quality bells that are quite popular.

And… they sell a Darth Vader one.

I know, I should have started with that.

OUR ADVICE: Before you go buy an expensive kettlebell, check your gym!

I bet it has kettlebells, and you can try out different brands/ sizes/ weights/ styles to see which one you like the best.

Afraid of going? Here’s how to train in a gym.

Don’t care about buying your bell new?

Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it.

A used kettlebell is still a kettlebell.

Crafty? Build your own!

Here’s a video on how to make a kettlebell:

If you make your own kettlebell (be careful – you don’t want it breaking mid-swing!), please email me. I would be so pumped!

And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.

Let us create a custom Kettlebell program that fits YOUR situation. Learn more about our Online Coaching Program:

Can You Lose Weight with Kettlebells?

If you’re trying to lose weight, a kettlebell and the workout routine above would be a great part of the plan!

The other part of the plan should be your nutrition.

As we lay out in our Coaching Program and our massive guide on “Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.

No joke.

It’s by far the biggest factor for success.

So will you lose weight training with kettlebells?

Maybe!

If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you’ll will find yourself building muscle, losing fat, and getting stronger!

So how do you fix your diet?

Great question.

Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.

Here are some basic tips though (as we cover in our Beginner’s Guide to Healthy Eating):

1. If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettlebell workout above)
2. Processed foods and junk food make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
3. Vegetables are your friend. If you don’t like veggies, here’s how to make vegetables taste good.
4. Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
5. Not losing weight? Track your calories and work on consuming slightly less each day. We tackle this point in-depth in our article “Why can’t I lose weight?”
6. Eat more protein! Protein helps rebuild muscle, and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.

Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:

DoWnload the Kettlebell Worksheet!

Like most things in life, the important aspect of any exercise regimen is starting it.

No matter what strength training program you choose, start TODAY.

You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!

Here’s that Beginner Kettlebell Workout one more time to recap:

1. Halos: 8 reps each side
2. Goblet Squats: 10 reps
3. Overhead Presses: 8 reps
4. Kettlebell Swings: 15 reps
5. Bent Over Rows: 8 reps each side
6. Front Rack Reverse Lunge: 6 reps each side

Here are the next two steps you can take with our community if you dig what we do! 

1) Check out our 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn more advanced moves.

Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!

Get strong as hell with Kettlebells in the NF Coaching Program. Learn more here:

2) If you want an exact blueprint for growing strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

We even have a fun kettlebell adventure that you can follow!

Try your free trial right here:

3) Join the Rebellion! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettlebell Worksheet.

Simply sign up in the box below, and let us know what you think of it!

I’d love to hear how this goes for you! Simply leave a comment below.

Hell, leave a comment if there’s anything else we can help you with too.

For the Rebellion!

-Steve

PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other articles in our Strength Training series! 

• Strength 101: How to get strong
• Strength training workouts: get started!
• 6 Levels of Gym Workouts: never be lost again! 

*All photo sources can be found in this footnote right here: kettlebell, kettlebell press, kettlebells, kettlebell II, svershinsky © 123RF.com.

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