The Beginner Bodyweight Workout: Try this 20 Minute Routine At Home or Anywhere!

Teach you this beginner bodyweight workout, LEGO Yoda willSo 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 a great bodyweight workout routine 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! 

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

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).”

Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home

Once you get good at advanced bodyweight exercises, you can bust out moves like this!

Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

If you’re ready, click the sections below to get right into the action:

You might have come to this article through our Beginner Bodyweight Workout; if so, welcome!

If you didn’t, I’d recommend starting there before moving onto this routine, because this is uber-advanced and designed for nerds looking for a brutally difficult challenge.

The 42 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!

Deadshot does his bodyweight training, in between "jobs."

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!

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

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 7 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

Wonder woman trains at home, to the frustration of Superman.

So you want to start working out, but you don’t want to leave the house?

No problem! 

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign-up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Let’s go over the 7 Best At-Home Workouts so you can start training today: no gym or equipment required!

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).”

How to Stay in Shape Without Leaving the House: The Ultimate Guide for Getting Fit at Home

Or if you have such a suit, you can ignore this whole article.

It’s time to learn how to get fit without leaving your home:

Maybe you’re practicing a self-quarantine. 

Maybe you work from your apartment and are avoiding the gym.

Or maybe you just like living like a house cat.

Either way, you’ve come to the right place!

With Coronavirus (and Covid-19) chaos swirling around the world right now, more and more people are being advised (or ordered) to stay indoors.

That’s why I put together a practical guide for rational people to help you stay fit even if you can’t leave the house.

We’ve had incredible success with no-gym workouts for our 1-on-1 Online Coaching Program, allowing our clients to train from any part of the world…or an underground bunker.

Here’s what we’ll cover in our guide, How to Stay in Shape Without Leaving the House

Note: this is not prescriptive, nor guidance about protecting against the coronavirus – see the PS. 

Let’s jump right in!

No Gym? No Problem! Jimmy the Engineer’s Epic Transformation.

Using a home gym, Jimmy was able to transform like so.


It’s amazing what can happen in 12 months with the right plan!

This is Jimmy, an aeronautical engineer from Atlanta who is currently getting his master’s in aerospace engineering.

He joined our Online Coaching Program in early 2019 and let us know he had a dream of being able to dress up and cosplay as Spider-Man (photo below).

(As somebody who used to dress up like Superman 4 days a week, I get it.)

Jimmy’s situation had some interesting wrinkles:

  • He works a full-time job AND is studying to become an aerospace engineer.
  • He was a self-described “picky eater” and wasn’t sure how to fix his diet.
  • He had worked out in the past, but didn’t enjoy going to the gym.

To that, we said, “Well, Jimmy, let’s get to WORK.”

(cue the training montage and Spider-Man music!)


Coach Justin from Team Nerd Fitness created a specific program for Jimmy called “Operation Holland.”

You know, like Tom Holland, the actor who plays Spider-Man.

Justin and Jimmy worked hand-in-hand (well, virtually anyway) through the Nerd Fitness app to build a program that fit Jimmy’s busy life.

12 months later…you be the judge.

I’d say “Operation Holland” was a success!

Jimmy was able to transform into Sider-Man!

Here are the 4 BIG changes that helped Jimmy make the most progress:

#1) NUTRITION IS EVERYTHING: In his own words: “Really shows that fixing the diet is the most important thing. I’ve worked out a decent amount for months before but never got close to this.”⁣⁣⁠⠀

Coach Justin created a nutritional strategy for Jimmy that worked around his picky eating, which provided enough protein for muscle building, and helped him stay full while also losing fat. ⠀

#2) NO GYM REQUIREDJimmy trained in his home with just bodyweight exercises, some dumbbells, and gymnastic rings. ⁣⁠⠀

This style of training can build muscle, it just needs to be done with the right intention and intensity! For example, not just doing more push-ups, but switching to decline push-ups to make them harder.⁣⁠⠀

Elevated push-ups like this are a great way to bodyweight train.

Jimmy started with push-ups and squats, but now he’s doing advanced gymnastic moves like the front lever!⁣⁠⠀

#3) PRIORITIZE YOURSELF: Jimmy has been with our program for a year now, and knew this transformation wouldn’t happen overnight.

He stayed the course, focused on his nutrition, and put in the time.⁣ It’s really easy to get sidetracked or give up when things get challenging, especially if life becomes hectic. I’m proud of Jimmy for choosing himself and sticking with it!

#4) CONSISTENCY AND ADHERENCEWe often OVERestimate what we can do in a day, and UNDERestimate what we can accomplish in a year.

You can do amazing things in a year…if you can STICK with it for the entire year!

A transformation like this requires focus to follow a plan, especially when bored or busy, and the discipline to get right back on track after a speed bump.⁠

Fortunately, Jimmy had confidence in his coach’s plan, and all he had to do was follow the path!

I’m really proud of what Jimmy accomplished in the NF Coaching Program, and I’d love to help you transform too.


Think back to where you were at the start of 2019:

Have you hit your goals and seen progress, or have you run into a few speed bumps?

Have you made considerable steps forward, or do you feel stuck in the mud?

If it’s the former, GREAT! Keep doing what you’re doing!

If it’s the latter, that’s OKAY too!

Life is tough. Sh** happens. And circumstances change!

Maybe you had a kid, or changed jobs, or adopted a puppy, and life got hectic.

Maybe you just had a crappy 2019 and couldn’t make any changes stick.

Now, I have another question for you: When you email me in 2021, how will you have changed?

More importantly, what are you going to do DIFFERENTLY to actually make results stick?

If I may be so bold, maybe you’ll come to the conclusion you don’t want to go on this weight-loss or muscle building journey alone.

(I’ve worked with an online coach for 5 years now).

You want a Yoda.

A real master who can show you the ways of the Force.

A classic scene from the Empire Strikes Back

Luckily, we have a team of Jedi Masters who do this stuff all day, every day:

We have kick-ass Coaches that create nerdy-themed programs for our clients. For clients willing to put in the effort, we get amazing results.

We offer worldwide accountability and support. Our coaches provide insight beyond just “do this workout” or “eat broccoli.” You can get that for free on the internet. We provide insight, expert guidance, and have the experience of coaching thousands of busy clients to success.

We actually get results. We tailor each program to each client. Single moms, students, scientists, world-traveling doctors, we’ve worked with people from all walks of life. We go at the pace each client needs.

We save clients from themselves. We all have that voice in our head that tells us to give up, that things are too hard, that we should “hit pause until life gets unbusy.”

We ALSO all know that this “pause” strategy never works – because life doesn’t have a pause button.

But dang, the voice in our head is VERY persuasive.

Fortunately, this is what we do best: help clients essentially save themselves…from themselves.

IF you are ready to jump into battle with one of our Jedi Masters in your pocket (through the NF Coaching App, not literally)…

We’d love to hear about your journey, your struggles, and how we can help.

As they say, the best time to plant a tree is 20 years ago. The second best time is NOW!

If 2019 didn’t go the way you wanted it to, let us help you make 2020 different.

For the Rebellion!


PS: Seriously, Jimmy is awesome. Holy moly.

Intermittent Fasting: Beginner’s Guide & Printable Calendar. Should You Skip Breakfast!?

Tony the Tiger wants you to keep eating breakfast. Should you, or should you try intermittent fasting?

“…Tony the Tiger tells us that breakfast is the most important meal of the day! It’s grrrrrreat!”

This adage about breakfast has become commonplace that it’s readily and unquestionably accepted as fact.

Well then, what’s with the growing popularity of Intermittent Fasting and SKIPPING breakfast?

(Tony just audibly gasped.)

We have TONS of Online Coaching Clients who do intermittent fasting, and we love helping people reach their goals in whatever path suits their life.

In this Ultimate Guide to Intermitting Fasting, I’ll teach you everything about the science of fasting and what results you can expect:

We have ALSO have a fun Intermittent Fasting Plan you can use to plan out your next few weeks of eating!

Join the Rebellion – our online community – and I’ll send you our fasting guide free:

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

How do you become like this perfect man? Building your own workout will help!

I get multiple emails and messages per day asking:

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

Well, partner, today is your lucky day.

I’m gonna help build you a custom workout program, step-by-step! 

After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.

Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.

Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do: 

We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.

Your coach can build a workout for you!

Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!

We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.

You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:

OKAY! Are you ready to start building your own routine and want to know how its done?

Great! Let’s do this:

5 Best Strength Training Workout Routines For Beginners (Home & Gym)

This Smurf lifts weights to grow strong.

Want to get strong like this smurf but don’t how to start?

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

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

We’ll be digging into the following:

By the way, 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.

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

Hulk knows how many reps and sets to do.

Want to go from a skinny guy to building muscle quickly? I got you.

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!

This is a topic that is near and dear to me, because I’ve spent my life devoted to this stuff:

How fast can it take to grow muscle? It took Steve years of trial and error.

These are the exact tactics I’ve used, and the same strategies we use with our Online Coaching Clients.

This free guide is gonna get you started off on the right foot!

Here’s what we’ll cover in this ultimate guide (click to jump to that section):





6 Beginner Gym Workouts: How to Work Out in a Gym The Right Way!

These Troopers get to work out in the Death Star's gym. You might have to buy a membership.

Welcome to the Ultimate Beginner’s Guide to the Gym! 

As part of our Strength 101 series, this guide will dive deep into everything you need to know about working out properly in a gym.

By the time you finish reading, you’ll never have to wonder “what should I do in the gym?”

I bet I also make you laugh once or twice with bad jokes or perfect gifs.

This Muppet knows strength training will help him gain muscle and lose fat.

We’ve helped thousands of Online Coaching Clients build confidence and start strength training in the gym, so I worked with our coaches to create today’s Ultimate Beginner Gym Guide!

Okay, time to start working out. Let’s hit the gym and explore the following:

How to Gain Weight Quickly: 12 Tips On What to Eat & How to Train


So you want to gain weight fast (and safely)? 

You’ve come to the right place, because this is what we do!

This guide covers the exact weight gain strategies I’ve used to go from my “before” (on the left above) to reach my “after” (on the right above). Believe it or not, that “before” photo is me after a DECADE of strength training and trying to get bigger.

It’s the stuff in this guide that finally allowed me to actually get results (the after).

It’s also exactly how we help our online coaching clients: nutritional guidance and workout plans that line up with their goals.

Oh, and if you sign up in any of the yellow email boxes throughout, you can download our “gain weight and build muscle” shopping list and cheat sheet to hang on your fridge!

Let’s start putting on weight right NOW.

These are the 12 lessons I wish I knew when I started trying to get bigger (click to jump right to that lesson):


  1. How to eat to gain weight.
  2. What foods should I eat to gain weight?
  3. How much protein do I need to gain weight?
  4. How many carbs and fats should I eat to gain weight?
  5. How fast can I gain weight and get bigger?


  1. What exercises are best for weight gain?
  2. How to get stronger and build muscle.
  3. How many days should I exercise to gain weight?


  1. How much sleep should I get to gain weight?
  2. Should I do cardio while trying to gain weight?
  3. Can you build muscle without gaining fat?
  4. Gain weight, get bigger and supercharge your results.

How Fast Can I Build Muscle Naturally? A Step-By-Step Guide to Building Muscle Quickly

How can one build muscle fast? Doing deadlifts like this man will help.

There’s a lot of false information out there on “building muscle fast.”

There’s also A LOT of companies making money selling useless supplements, many of them promising “toned” muscle within weeks.

These two things are not a coincidence.

Today, we’ll provide the truth you so rightly deserve:

This will help you separate fact from fiction on building muscle when training naturally.

Make no mistake about it, this stuff isn’t easy.

Otherwise you wouldn’t be reading about it on the internet!

If you’re somebody that’s worried about wasting time, or you want to have an expert hand craft a workout and nutrition program that’s based on your current situation, consider checking out our really popular 1-on-1 Online Training Program! I’ve been training with an online coach since 2015 and it has been the biggest boost for me in the world.

Alright, onto “how much muscle can I build naturally?”

Warm Up Properly: The 15 Best Dynamic Warm Up Exercises & Routines 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!

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!

How Many Sets and Reps Should I Do? (Building The Correct Workout Plan)

If this plot asked how many reps and sets should he do, what would you tell him?

If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.

This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.

It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.

This Muppet knows strength training will help him gain muscle and lose fat.

We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment

In today’s guide on workout programing, we’ll cover (click each to get right to that answer):

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