The Star Wars Workout (Train Like a Jedi!)
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
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.
THE STAR WARS WORKOUT:
(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
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
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:
Here are some variations to think about:
For Padawans, your knee planks will look one thing like this:
Shoulder faucets are like so:
A wall-walk, would look one thing like this:
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
Here’s the second act of your Jedi Workout:
- Padawan: 3 units of 10 assisted squats or squats
- Knight: 3 units of 10 bounce squats
- Master: 3 units of 10 field jumps (STEPPING DOWN AFTER JUMP!) or tuck jumps (bringing the knees up)
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!
True Jedi Masters shall be doing tuck jumps or field jumps:
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
For the third installment of the Jedi Workout, you’ll be doing:
- Padawan: 3 units of 10 doorway rows
- Knight: 3 units of 10 towel doorway rows or band-assisted chin-ups
- Master: 3 units of 5-10 chin-ups
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:
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:
You can do towel doorway rows or band-assisted chin-ups:
You’re coaching is full when you are able to do regular chin-ups or pull-ups:
Rest: 1-2 minutes in between units. Keep issues secure – relaxation through the 30-second work interval, as wanted.
Part 4: Chewbacca carries
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:
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:
Walk or stand for 60 complete seconds with weights at your facet.
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
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.
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:
When you attain Knight standing, do some high-knees:
For the Jedi Masters on the market? You’ll combine in some burpees along with your high-knees:
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.
Part 6: Force Push-Ups
Part 6 of your Jedi Workout seems like:
- Padawan: 4 units of 8 elevated or knee push-ups
- Knight: 4 units of 8 push-ups or dive-bomber push-ups
- Master: 4 units of 8 pike or handstand push-ups
This might be my favourite Jedi transfer. Channel the Force, and use it to violently PUSH issues away? Awesome. Where do I enroll?
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:
Our Jedi Knights will do regular push-ups or divebomber push-ups:
Are you now the grasp? Then you’re doing pike or handstand push-ups:
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
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.
That’s the place your hanging expertise will are available in use!
Our Padawans will begin with some easy doorway leans:
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:
Not sufficient? Then practice to hold from one arm:
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)
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!
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.
Get your Nerd Fitness Starter Kit
- The 15 errors you don’t need to make.
- Full information to the simplest weight loss program and why it really works.
- Complete and observe your first exercise immediately, no health club required.
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,