SIMPLE WORKOUT ROUTINE

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!  Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:

• 20 bodyweight squats
• 10 push ups
• 20 walking lunges – 10 each leg
• 10 dumbbell rows (using a gallon milk jug or another weight)
• 15 second plank
• 30 jumping jacks

After you’ve completed your workout at home, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up withouthaving to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.

Generally I like follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.

Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.

An Important Note About Nutrition!

Along with this bodyweight routine, you need to make sure you’re eating properly!

A good workout and crappy diet won’t get you results.

After all, one of the rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t outtrain a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t be helping you lose weight and building muscle.

We’ve actually developed a 10-level nutrition system and mindset blueprint in the Nerd Fitness Academy, but let me break this down into some basics:

• Eat natural, whole foods whenever possible.
• Leave the soda, candy, and junk food out of your system.
• Sugar is worse than Jar Jar Binks – cut back on sugar and liquid calories wherever you can. The stuff is in everything!
• Swap out the grains on your plate for vegetables when you can.
• Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

The raw honest truth: how you eat will be responsible for least 80% of your success or failure. 

I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.

So if you’re doing this workout program because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

The WORST is dutifully doing this workout routine for months or going to the gym for years and not getting results because you didn’t eat the right way!

That was me – I spent 6 years without results because I didn’t know how to eat correctly to go along with my training!

If you don’t have months or years to make mistakes, and just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

Help Me Help You

Thanks for reading up to this point – I hope you had a great time getting stronger and challenging yourself in a new way. Strength training is one of the pillars of Nerd Fitness – it makes literally every part of life better, will improve your physique, help you lose fat and build strength and muscle, and it can be done quickly, anywhere.

Stick with it! Do this routine a few times a week and note how much better you get at it.