The Star Wars Workout (Train Like a Jedi!)

It's Star Wars time!!!

It’s time to begin coaching like a Jedi!

We love Star Wars round these components (our website is actually known as “Nerd Fitness”), so that you’re within the excellent place to start your coaching, my younger Padawan. 

We specialise in creating nerdy-themed exercises and immediately considered one of our coaches will stroll you thru an train routine that may make even Mace Windu proud. 

Here’s what we’ll cowl in immediately’s information:

Grab your lightsaber and let’s punch it!

The Star Wars Workout

A photo of some Star Wars LEGOs

Workout Summary: This exercise consists of various explosive actions meant to fireplace up your nervous system, construct explosive muscle mass, and get your physique to begin pondering “POWER!”.

It additionally consists of some static holds, whole-body actions, and even grip strength moves.


(Coach Jim filmed this through the pandemic, which not solely explains why he shot it in a hallway, but additionally why he seems somewhat “scruffy trying.”)

Time: 30-45 minutes

Equipment wanted:

If you’re having hassle discovering any of the above objects, we stroll you thru some intelligent replacements in How to Build a Home Gym (When Everything is Sold Out).

ALWAYS: Start with a warm-up and finish with a cool-down stretch.

Here’s one other warm-up sequence you’ll be able to run by:

Here’s one other cool-down routine you’ll be able to attempt:

Part 1: SkyWalker Handstands

This is an awesome photo

Here’s the primary a part of your Jedi Workout:

  • Padawan: 3 units of 30-second knee or ft entrance plank
  • Knight: 3 units of 30-second push-up place faucets or pike shoulder faucets
  • Master: 3 units of 30-second wall walks

If you’re gonna do Jedi coaching, somebody goes to make you do a handstand:

A classic scene from the Empire Strikes Back

Here are some variations to think about:

For Padawans, your knee planks will look one thing like this:

If you can't do a normal plank, start with doing them on your knees until you can advance.

Shoulder faucets are like so:

Coach Jim performing shoulder taps

A wall-walk, would look one thing like this:

Coach Staci showing you the wall walk hold

If you are able to do one-arm handstands like Luke, go forward and do these right here. Then use your Force-telepathy to inform us the way it goes.

If you need to change into a handstand grasp, we’ve a full course present in Nerd Fitness Prime that may make Yoda stoked.

Part 2: Jedi High Jumps

I guess Yoda did jump about in the prequels.

Here’s the second act of your Jedi Workout:

Young Obi-Wan wanted to make use of his Jedi excessive bounce expertise to return to the right stage to satisfy up with Qui-Gonn Jinn and Darth Maul.

We need you to do the identical.

Here are your Jedi bounce variations:

You may do squats or assisted squats:

All too simple? Go for bounce squats!

Coach Staci showing you how to perform the jumping squat

True Jedi Masters shall be doing tuck jumps or field jumps:

Be careful on your box jump! But it is a bodyweight exercise.

Rest: 1-2 minutes in between units. Keep issues secure – relaxation through the 30 second work interval as wanted. 

Part 3: Jabba the HutT Chokes

A toy set of Jabba's palace

For the third installment of the Jedi Workout, you’ll be doing:

Is there something extra satisfying than watching Leia take out Jabba the Hutt? I do know I set free a cheer once I first noticed the scene:

We'll get you strong like this.

Leia is powerful, and you could be robust too.

Work in your pull muscle mass by finishing considered one of these “finish Jabba” variations:

You can do rows from a doorway:

Coach Jim showing you the doorway bodyweight row

You can do towel doorway rows or band-assisted chin-ups: 

Coach Staci showing you how to do an assisted chin-up!

You’re coaching is full when you are able to do regular chin-ups or pull-ups:

The classic pull-up

Rest: 1-2 minutes in between units. Keep issues secure – relaxation through the 30-second work interval, as wanted.

Part 4: Chewbacca carries

Chewbacca with a "free hugs" sign

The Jedi Workout for episode IV shall be:

  • Padawan: Farmer-carry (Farmer’s Walk) dumbbells – 2 x 60 seconds 
  • Jedi: Rack carry – 2 x 60 seconds 
  • Master: Rack carry with some lunges – 2 x 60 seconds

Chewy is powerful. Freakishly robust. He has no drawback carrying robots, folks, ripping folks’s arms off, and extra:

A true badass.

We need you to channel your inside Chewbacca by engaged on carrying heavier weight!  Feel free to attempt any of the variations:

Farmer’s walks will be accomplished with dumbbells or some impromptu weights:

Coach Staci showing Farmer's Walk

Walk or stand for 60 complete seconds with weights at your facet.

Rack carry:

Walk or stand for 60 complete seconds with weights at shoulder top. 

The Jedi Master Variation: Rack carry with some lunges – 2 x 60 seconds –

Walk or stand for 60 complete seconds with weights at shoulder top. Master-level for those who’re in a position to knock out 10 complete lunges (5/facet) throughout that point).

The objective with Chewbacca Carries is to select up the heaviest weight (or baggage) you’ll be able to handle after which carry it round your home for the set period of time. This builds up bone density, tendon energy, and muscular energy, and fires up your physique’s central nervous system.

Rest: Again, decelerate 1-2 minutes in between units. Keep issues secure.

Part 5: Han Solo Shuttle runs

A picture of a Han Solo toy

I really like Han.

He shoots first (actually) and asks questions later.

He additionally runs into conditions the place he may not have the higher hand.

Han does always find some trouble to escape form

This spherical of your Jedi Workout seems like:

  • Padawan: March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Knight: High knees in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Master: Alternating units of excessive knees and burpees for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)

A Tabata Timer could be useful in setting your intervals right here.

We’re having you principally run in place since you’re in all probability trapped inside your house (or escape pod). If you may have an enormous yard, be happy to make use of it.

For our Padawans on the market, you’ll march in place:

This exercise will be our Padawan

When you attain Knight standing, do some high-knees:

Raising one knee after the other is a great level up to marching in place.

For the Jedi Masters on the market? You’ll combine in some burpees along with your high-knees:

The infamous burpee bodyweight exercise!

For this final variation, do alternating units of excessive knees and burpees for 3 minutes of intervals:

  • 20 seconds of high-knees
  • 10 seconds of relaxation
  • 20 seconds of burpees
  • 10 seconds of relaxation
  • Repeat for 3 minutes

Email me for those who make the run beneath 12 parsecs.[1]

Part 6: Force Push-Ups

A cool shot of Star Wars LEGOs

Part 6 of your Jedi Workout seems like:

This might be my favourite Jedi transfer. Channel the Force, and use it to violently PUSH issues away? Awesome. Where do I enroll?

This would come in handy

Now, though we will’t truly Force Push in actual life…but, it doesn’t imply we will’t construct up our explosive Force push muscle mass.

For our Padawans, you’ll do elevated or knee-push-ups:

Rebel Leader Steve doing knee push-ups

Our Jedi Knights will do regular push-ups or divebomber push-ups:

Rebel Leader Steve showing you the divebomber push-up

Are you now the grasp? Then you’re doing pike or handstand push-ups:

Coach Jim showing you the handstand push-up

Again, this may get sketchy for those who begin doing these final push-up variations whereas drained. Go forward and relaxation every time you could.

Part 7: hanging Over the Sarlacc

This is a great LEGO pic

The final part of the Jedi Workout seems like:

  • Padawan: Doorway Leans – 2 x 60 seconds
  • Knight: Bar hold – 2 x 60 seconds
  • Master: One arm bar hold – 2 x 30 seconds for every arm

Sometimes, Jedi discover themselves coping with a creature that wishes to digest them for 1,000 years.

A classic scene from Return of the Jedi

That’s the place your hanging expertise will are available in use!

Another scene from Return of the Jedi

Our Padawans will begin with some easy doorway leans:

Simply grab the edge of your door frame and lean back.

You’ll maintain onto the sting of a doorway and lean again for 60 seconds of hold time – ought to really feel tougher on the grip than doorway rows

If you’re following our “Knight variations,” you’re going to be doing bar hangs:

Coach Staci showing you the bar hang

Not sufficient? Then practice to hold from one arm:

Coach Staci showing you a one arm bar hang

This ability will change into helpful for those who ever lose an higher appendage in a lightsaber duel (it occurs to the most effective of us).

Note: this may be difficult in your joints for those who’re not used to hanging, so progress slowly on this one! Start with just some seconds and work your manner up!

May the power be with you (Next Steps)

A picture of two Star Wars toys

Here’s a recap!

Complete this exercise with regularity, and work your manner as much as the Jedi Master ranges for every.

As I focus on in our information, How to Build Your Own Workout Routine, I typically advocate newbies full a full-body exercise two to a few occasions every week.

Our Star Wars Workout can be thought-about “full-body” since we hit each main muscle group. You may additionally alternate it with a extra standard strength training practice.

On your “relaxation days,” you’ll be able to look into doing a little active recovery, yoga, or fun movement.

If you’ll be able to solely get your self to work out as soon as every week, that’s okay! Let that change into regular, then we will brainstorm methods to squeeze in an additional day. 

Building the habit of figuring out is our objective immediately. We can fear about maximizing “gainz” down the street. 

Don’t get me incorrect, I’m all about maximizing gainz

Now the one factor left to do is begin!

"Punch it," as Han would say.

Here are some choices for subsequent steps with Nerd Fitness

Option #1) If you need a skilled coach in your pocket, who can do video type checks, present suggestions, and regulate your exercises based mostly on the gear you may have out there, try our 1-on-1 Online Coaching Program

For instance, let’s say you end up caught indoors, and also you need any individual to custom-build you a exercise program based mostly on the gear and furnishings you may have. That’s the place an internet coach is a game-changer! 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You can study extra by clicking on the field beneath: 

Option #2) If you need an actual blueprint for figuring out at dwelling (whereas doing nerdy-themed exercises!), try NF Journey. Our enjoyable habit-building app helps you train extra often, eat more healthy, and stage up your life (actually).

Try your free trial proper right here:

Option #3) Become a part of the Rebellion! We want good folks such as you in our group, the Nerd Fitness Rebellion (the true title).

Sign up within the field beneath to enlist and get our Rebel Starter Kit, which incorporates all of our “work out from dwelling” guides.

Alright, I need to hear from you and your expertise:

Did you attempt the Star Wars Workout?

What stage are you on?

Any workout routines that we missed that may be excellent for a Jedi?

Let me know within the feedback!

May the Force be with you.


PS: If you’re on the lookout for extra nerdy-themed exercises that may be accomplished at wherever, try The 8 Best At-Home Workout Routines.


photograph supply: Leg0fenris: Dagobah, JD Hancock: Yoda Jump, JD Hancock: Han Solo vs Luke Skywalker, Boba Fett & the Sarlacc Pit, Teymur Madjderey, Darth Vader Force, JD Hancock: Han Solo, Pedro Vezini: Chewbacca, metaphorge: Jabba, Leg0fenris: Darth and Leia, Pedro Vezini: Yoda and Luke

gif supply: walk in place,


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