21 Basic Yoga Poses for Beginners: Plus Videos of Complete Routines

A dog doing a downward dog

It’s time to learn some yoga poses!

Whether you’re comfortable on a yoga mat or you think a downward dog is just something your puppy does, you’re in the right place.

We teach yoga as part of Nerd Fitness Prime (we have a whole course on it!) and today we’ll share with you the top 21 poses for beginners

Our yoga poses are broken out into three levels, for you to progress in difficulty. What can I say, we love leveling up here at Nerd Fitness. Most of our poses are basic, Level One, in case you are completely new to yoga. However, we’ll include a few more advanced poses for further advancement.

We’ll start by discussing a little Yoga 101, in case you are totally lost right now and don’t know yoga from yogurt. If you wanna skip to your desired video or pose, just click on it.

Super Sweet Sequence Covering Basic Yoga Poses

Basic Yoga Poses (Level 1)

Beginner Yoga Poses (Level 2)

Intermediate Yoga Poses (Level 3)

Yoga Stretches for Desk Workers

Roll out the matt! Let’s do some yoga.

How to Touch Your Toes (The 4 Best Stretches to Improve Flexibility)

This won't be painful, I promise!

It’s time to learn how to touch your toes!

What makes me so confident you’ll be able to reach your little piggy wiggies?

Because we teach even the most “inflexible” of folks how to touch their toes in our 1-on-1 Online Coaching Program, and we’ll share with you all our secrets below.

Here’s what we’ll cover in our guide, How to Touch Your Toes:

It’s time to become bendy like Gumby! 

Don't worry, we're just getting started with appearances from Gumby.

Let’s get started.

10 Ways to Make Vegetables Taste Good: How to Start Eating Veggies!

How do you start eating veggies like these?

If the sight of a plate of broccoli makes you gag, this post is for you!

We’ll turn any “Veggie Hater” into a “Vegetable Lover” by showing you how to make a plate full of greens not taste like a wet gym sock [1].

If you’ve been a picky eater your whole life (I didn’t eat veggies until 22!), our guide today will help level up your taste buds!

Wayne appreciates vegetables that taste good

We work closely with our Online Coaching Clients to help them find their gateway vegetables, and I even picked our coaches’ brains to get their favorite tactics in this guide too.

By the end of this guide, I’m going to have you excited to eat vegetables, and ready to take the “NF Veggie Challenge”:

How to Spice Up Any Meal. Literally.

A picture of a LEGO chef using spices

Let’s learn how to use simple spices to make your meals awesome!

Maybe you’re just getting comfortable cooking in the kitchen.

Or maybe you’ve been eating the same chicken and broccoli for weeks and it’s time to spice it up.

Either way, you’re in the right place.

We’ve been conducting “Cooking Classes for Newbies” in Nerd Fitness Prime. Today, we’ll share with you our secrets for making any meal delicious, using only a handful of common spices.

Here’s what we’ll cover:

Grab your apron and let’s do this!

Our Rebel Chef, Noel, will take it from here:

How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way

Staci's life has been transformed by her quest to growth muscle.
If you are interested in learning how to gain weight the right way, you have come to the right place! 

My name is Staci Ardison.

I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living.

Believe it or not, I’m 50 pounds heavier in the photo on the right (and WAY stronger, and healthier, and happier!).

I’m currently a lead coach here in the Nerd Fitness Coaching Program, where we train women to pick up heavy weights, get strong, and build confidence.

Speaking of picking up heavy weights, here I am deadlifting 455 pounds:

Staci showing you how to deadlift 455 pouds.

This is what I LOVE to do. And in this Ultimate Guide to Building Muscle as a Woman, I’m going to be covering the following:

40 Ways to Exercise Without Realizing It: Fun Exercise!

Have fun while exercising!

I know plenty of people who hate exercise but WANT to find a way to like it.

And that’s what today’s post is all about:

Exercising in a way where life doesn’t suck AND helps you reach your goals.

Luckily, this is exactly what we do for a living!

I know what it’s like to hate exercise, and ALSO want to lose weight and see results. Ugh.

We’ve built an entire company and community around helping people overcome these obstacles – our Online Coaching Program helps people find exercises they love, and also how to make the right nutritional choices.

We are all on a unique journey and we’d love to help you with yours!

How Do I Sleep Better? The Ultimate Guide for Improving Sleep

The Beginner’s Guide to Parkour (How to Become a Ninja)

Being a ninja for sure requires a strong core.

Today we’re going to take you step-by-step (and jump-by-jump) through beginner parkour training.

We’ll teach you everything you need to know (yep, even that).

A ninja costume is optional, but having fun is mandatory!

(That’s one of the cheesiest things I’ve ever typed. Sorry!)

While parkour can seem very advanced, we actually use it as a tool in our Online Coaching Program when we program workouts. Yes, you can start exercising with some basic parkour movements if being glued on a treadmill seems like death. 

Here’s what we’ll cover today:

After you’re done with today’s lesson, all you’ll need is a killer soundtrack and somebody following you around with a camera to create your own epic parkour montage.

Just please don’t be like Michael, Dwight, and Andy:

Does the Perfect Workout Exist? 9 Steps to Find the Best Workout Plan (For You).

This Lego has found his perfect workout.

So you want to get in shape and start getting fit, but you’re not sure what the perfect workout is?

Not only that, but you want a workout program that you’ll ACTUALLY do?

Great. This is what we do, and we’re pretty dang good at it.

We help people find their perfect workout program

We create personalized workout programs for our Online Coaching Clients, and this guide walks you through the exact 9 steps we follow to create each program:


This may seem like a lot, but ALL of the steps are important!

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

Let’s jump right into #1!

What is DOMS? The Ultimate Guide for Relieving Sore Muscles

Two Stormtroopers carrying out a third, likely after leg day and DOMS.

What’s DOMS?

That’s easy – DOMS stands for Delayed Onset Muscle Soreness.

How do you relieve DOMS?

That…gets a bit trickier.

Luckily, you’re in the right spot. We help clients in our Online Coaching Program deal with sore muscles by practicing “active recovery,” and today we’ll share with you the goods too.

Here’s what we’ll cover:

I can see that you’re in a lot of pain (tough workout, eh?), so let’s get right to it.

How to Do a Proper Pull-up & Chin-up, Step By Step.

One arm pull-ups would be a great bodyweight exercise, but let's start you off with something easier.

So you want to do a pull-up, eh?

Well you’ve arrived at the right place!

Pull-ups are one of my favorite exercises and a critical movement we teach our coaching clients!

Today, we’ll teach you everything you’ve ever wanted to know about pull-ups:

It’s a lot to cover, so let’s get to it! 

If you’re just starting your strength training journey, check out our massive guide Strength Training 101: Everything You Need to Know. You can snag it for free when you enlist in the Rebellion (that’s us!) by signing up below:

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 it’s done?

Great! Let’s do this:

The Ultimate Guide for Performing Lunges (Forward & Reverse)

A photo of one LEGO lunging at another with a sword.

It’s time to learn how to lunge!

The lunge is a perfect bodyweight exercise that doesn’t require any equipment, so I’m excited you want to learn more about them.

When we design workouts for our coaching clients, we often include lunges so they can train their lower body ANYWHERE. Today, we’ll share with you the goods on how our clients perform their bodyweight lunges. 

Here’s what we’ll cover:

Let’s jump (lunge?) right in!

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

A picture of Kermit hanging with Pink Panther, probably trying a pull-up alternative.

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:

Let’s get started!

How to Do a Proper Dip: Get Strong With the Dip Exercise

The parallel bar dip exercise is one of the best exercises for building upper body strength!

Today you learn one of the most underrated exercises of all time: the dip.

It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.

Here’s what we’ll cover so you can learn the bodyweight dip:

A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!

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