Beginner Bodyweight Workout: Try this 20 Minute Workout Routine Anywhere

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

As your fitness Yoda, I will teach you a great Beginner Bodyweight Routine you can do anywhere: in your living room, at a park, or in a galaxy far, far away….

Click the sections below to get right into the action:

These are the types of workouts we build for our busy 1-on-1 Online Coaching Clients! We provide personalized instruction and custom workouts, professional accountability, and expert guidance from us at Team Nerd Fitness!

Strength Training 101: Where to Start (Exercises & Routines)

So you want to get strong, and you have no idea how to start (like this cat).

In this Beginner Strength Training Guide (part 2 of our Strength 101 series) – you’ll have both the confidence to start getting strong AND a plan to follow.

We’ll be covering the following:

These are the exact strategies we use with our 1-on-1 Coaching Clients to help them build confidence and start strength training, and I’m excited to cover all of this in this massive guide.

This is also quite a lot to absorb, so we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

Strength Training 101: How to Get Strong

Strength training will change your life.

If you want to lose weight, gain muscle, and/or just look and feel better than ever for an upcoming event, strength training will do just that.

In this comprehensive series on strength training and weight training, we’re going to cover EVERYTHING you need to know about getting strong.

In this introduction, we’ll cover:

In this series on Strength Training, we’re going to cover ALL the things you need to know:

By the way, hi. I’m NF Lead Female Coach Staci Ardison with a 425 pound deadlift, and strength training has changed my life.

You can see in these images how strength training transformed Staci.

Here’s that deadlift by the way (at a bodyweight of 150 lbs): 

A deadlift like so is a great way to strength train. Don't start with 400 pounds though!

In addition to helping men and women get strong with our 1-on-1 Online Coaching Program, I also turned this entire Strength 101 series into a free downloadable guide when you sign up in the box below:

How to Do the Deadlift Safely: The Ultimate Guide

Deadlift day is my favorite day of the week.

And after reading This Ultimate Guide to Deadlifts – a part of our Strength 101 series – it’ll be yours too!

Click any link below or scroll down to read the whole guide:

Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our 1-on-1 online coaching program

We do video form checks via our coaching app, we’ll build a program that fits your schedule, and even help you get your nutrition dialed in too.

If that sounds like something you’d be interested in…

Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).

I’ll send you the ebook when you sign up in the box below!

NOTE: Before we begin, if you have a spinal injury (or really any injury), please check with your doctor before you start. No, Doctor Mario and Doctor Doom don’t count.

How To Build Your Own Workout Routine: Plans, Schedules, and Exercises

I get an email at least once a day that says the following:

“Steve, what should I do for a workout?”

After all, many people are interested in getting started with strength training and want to know what workout routine to follow.

In this guide we’re going to cover (click to go to that section):

Now, a program should be developed around a person’s biology, age, goals, diet, free time, etc. And you know yourself better than anybody (I hope!) so use this guide to create your own adventure!

We build custom workout programs (and provide expert guidance and worldwide accountability) for our 1-on-1 online Coaching Clients, but this strategy guide should help you get your hands dirty and start building your own workout program too.  

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How to Hire a Good Personal Trainer or Coach: 5 Things You Need to Know

Before you fork out some cash for a personal trainer, whether in-person trainer or an online personal trainer, read this guide!

It’ll help you spot the difference between a REALLY bad personal trainer and an AMAZING trainer. 

And trust us, having the right trainer can make ALL the difference in the world.

In this guide we’ll cover:

Speaking of trainers, I want to quickly share why we have our own coaching program. 

There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress!

I’ve been training with an online coach for the past 4 years and it has been the biggest boost for me in the world.

If you’re somebody that’s wants a handcrafted workout and nutritional guidance that’s based on your current situation, consider checking out our really popular 1-on-1 NF Online Training Program!

Your NF Coach can help you lose weight and get healthy!

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout:

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits above will do the trick!

These are the exact kind of custom workout programs we create in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to your hectic schedule and life.

How to Get Fit: 9 Steps to Find the Best Workout Plan (For You)

So you wanna get in shape and start getting fit, but you’re not sure how?

No problem! We specialize in helping folks find the perfect workout program for their experience level and goals (or even build their own workout), and today we’ll show you exactly how we do it.

In our step-by-step guide to picking the best workout plan and getting fit, we’ll cover:

This may seem like a lot, but all the steps are important. Trust me.

I’ve seen people spend months and years trying to get fit and lose weight, jumping from one program to the next, and getting no results.

This makes me a sad panda.

Sad Panda wants you to find your perfect workout.

I’ve ALSO seen people struggle for years only to turn their lives around permanently in a matter of months.

This makes me happy as a clam.

What separates the second group from the first?

The right mindset, the right community, and the right strategy for finding their PERFECT workout program.

This is the exact strategy we guide our 1-on-1 coaching clients through, it’s the mindset we teach in our online courses, and today I’m going to walk you through it, step by step (“day by dayyyyy”)!

Did you just start singing the theme song to “Step By Step?” You’re welcome.

Okay let’s get weird and help you find your perfect workout program.

A Beginner’s Guide to CrossFit: 8 Key Things to Know Before Your First CrossFit Workout

Today we teach you everything you want to know about CrossFit.

This guide will tell you everything you’ve ever wanted to know about CrossFit, but were too afraid to ask (Including “Is CrossFit good for losing weight?”).

If you’ve ever questioned why people run around parking lots with sandbags, you’re in the right place.

We’ll cover:

Perhaps you’re excited to start with CrossFit, but you don’t have a good gym near you or you want a base level of strength before you join one!

We help people like you with our 1-on-1 Online Coaching Program. Through our app, we’ll check your form to make sure you’re doing the movement correctly. We’ll build you a custom program that we’ll adjust regularly based on your progress.

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Now back to CrossFit!

The Ultimate Skinny Guy’s Guide to Bulking Up Fast: How to Bulk like the Hulk

Want to go from a skinny guy to building muscle quickly? You’ve come to the right place!

I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code.

Today, I share that code with you!

And no, unfortunately, it’s not just Up, Up, Down, Down, Left, Right, Left, Right, A, B, Select, Start.

Here’s what we’ll cover (click to jump to that section):

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff! And as somebody who struggled with being “too skinny” for most of my life, I know how much it sucks. 

We help people bulk up quickly and safely with our 1-on-1 coaching program, and I’d love for you to check it out, but this free guide here is gonna get you started off on the right foot!

If you do want to check out the coaching program, you can click the yellow button below and learn more!

How Aylette Overcame Injuries, Grew Strong, and Started Winning Gold Medals

“See! Even runners should be strength training!”

I couldn’t help but think this when speaking to Aylette. Now granted, I’ve been on the record countless times promoting Team Strength Training.

However, Aylette is living proof of the benefit of growing strong. There was a time when Aylette would constantly hurt herself while running, where “anything I was doing was leading to injuries and I felt frustrated and really sad about it.”

I know how Aylette feels.

Getting hurt sucks, and it’s depressing to have to take a break from the exercise you love because your body just can’t take it anymore.

It was during such a recovery period that Aylette decided to get more focused instruction. She hoped to find a out of her “train, get injured, recover, repeat” cycle that she was trapped in.

Aylette is a long time Nerd Fitness reader, past Camp NF attendee, and even came to my book tour stop back in 2016!

I’m very honored she has been able to find tremendous success as part of our 1-on-1 Online Coaching Program –  her coach Staci worked hard to build a strength training routine to help Aylette become “antifragile.”

She has been with the program for the past 18 months and these days Aylette is back to running and crushing it.

She just ran a half marathon in less than two hours.

Right before that, she came in 1st place for her division in a sprint triathlon.

The best part? No injuries to speak of.

But you don’t need to hear all about this from me. Let’s bring in Aylette!

How to Do a Bodyweight Row or Inverted Row: Step By Step.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles:

Your back, your biceps, your forearms, and your grip.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your routine is a great idea.

As part of our Strength 101 series, this guide will cover:

Let’s get to pulling!

What Should I Do On My Off Days?

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

We get this question all the time here at Nerd Fitness. Since we advise most people to train 3 days per week with full body strength training routines, many Rebels have a few off days each week.

When you complete a full body workout routine, or do lots of compound movements like squats, push-upsoverhead presses or deadlifts, our muscles get broken down.

Then, over the next 24-48 hours hours, those muscles get rebuilt a tiny bit stronger.That’s why it doesn’t benefit us to work out every day; we don’t want to destroy our muscles without giving them a chance to grow back stronger.

That then begs the question: What are we supposed to do on those days? How can we keep up the habit of exercise and not let a day of non-training derail our progress?

Are there things we CAN do on our off days?

That’s why I’m here, my dear Rebel friend: you ask the questions, I answer them!

You set em up, I knock ’em down!

Before I quickly jump into this program, I’m gonna make another assumption: this isn’t the only question you have about training! 

Not just what to do on your off days, but also what to do on your “on” days too! How many sets, how many reps, how much should you eat, are you doing your push-ups right, and so on.

Questions like this can make you second guess your fitness practice, which can lead to falling off the wagon. We’ve seen it time and time again here at Nerd Fitness. Which is why we created our 1-on-1 Online Coaching Program: so you can take comfort knowing your training precisely matches your experience level and goals.

Here’s how it works: your own Nerd Fitness Coach will get to know you better than you know yourself. Do you go off the rails on your “off days?” They’ll create a plan to keep you on track, by offering custom workouts, form checks, nutritional guidance, and worldwide accountability in your pocket. If you’re interested, click on the image below, and then keep reading about what to do on your “day off.”

Paleo Diet Beginner Guide: 7 Things To Know Before Eating Like a Caveman!

So you wanna learn about the Paleo Diet, aka “the Caveman Diet,” eh?

This is one of the most popular diets on the planet right now (up there with the Keto Diet), and I bet you have questions.

Well I got answers, sucka!

And lots of LEGO photos.

In this massive guide, I’m going to give you the good, the bad, and the ugly when it comes to the Paleolithic Diet (click each link to go right to that section):

If you can actually apply the rules of the Paleo lifestyle, you can get some pretty solid results.

As the great Mr. Flintstone once said, “Yabadabadooooo!”

How to Warm Up Properly: The 12 Best Warm-Up Exercises To Prevent Injury

Today, you’re gonna learn all about the importance of warming up, and how to warm up with specific video routines!

In this guide we’ll cover the following (click to go to that section?):

This stuff is so important because getting injured sucks.

And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavy weight within seconds.

This makes me weep for humanity.

These people are just WAITING to get injured. They’re essentially playing with dynamite (also not recommended).

Playing with dynamite is not recommended

So you’re reading the right article.

If you have questions about how to warm up, I bet you have a lot of other questions about how to train correctly!

Wouldn’t it be cool if you had a tiny Yoda who travels with you anywhere in the world to answer questions on warming up, lifting correctly, and proper nutrition?

If so, check out uber popular 1-on-1 Coaching Program!

We pair you with your own Nerd Fitness Coach who will help you avoid newbie mistakes like not warming up correctly.

Our certified instructors help busy people like you lose weight, gain muscle, and level up their lives, and we’d love to have you if you’re interested!

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