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:
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.
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:
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!
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 REQUIRED: Jimmy 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.⠀
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 ADHERENCE: We 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.
WHERE WILL YOU BE IN 12 MONTHS?
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.
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.
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.
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:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
OKAY! Are you ready to start building your own routine and want to know how its done?
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.
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.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
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.
We’ve helped thousands of Online Coaching Clientsbuild 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:
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!
Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
The Nerd Fitness "Get Bigger" Shopping List
Bulk like the Hulk with our rules for getting bigger
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):
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 popular1-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?”
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).
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?
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!
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.
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):
So you want to lose weight and get in shape, but you don’t want to leave your house?
