It's Star Wars time!!!

It’s time to start out coaching like a Jedi!

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

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

Right here’s what we’ll cowl in at present’s information:

Seize your lightsaber and let’s punch it!

The Star Wars Exercise

A photo of some Star Wars LEGOs

Exercise Abstract: This exercise consists of various explosive actions meant to fireplace up your nervous system, construct explosive muscle tissue, and get your physique to start out pondering “POWER!”.

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


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

Time: 30-45 minutes

Tools wanted:

If you happen to’re having hassle discovering any of the above objects, we stroll you thru some intelligent replacements in Easy methods to Construct a Residence Fitness center (When All the pieces is Offered Out).

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

Right here’s one other warm-up sequence you may run by:

Right here’s one other cool-down routine you may attempt:

Half 1: SkyWalker Handstands

This is an awesome photo

Right here’s the primary a part of your Jedi Exercise:

  • 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
  • Grasp: 3 units of 30-second wall walks

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

A classic scene from the Empire Strikes Back

Listed below are some variations to contemplate:

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 Drive-telepathy to inform us the way it goes.

If you wish to turn out to be a handstand grasp, we’ve got a full course present in Nerd Health Prime that will make Yoda stoked.

Half 2: Jedi Excessive Jumps

I guess Yoda did jump about in the prequels.

Right here’s the second act of your Jedi Exercise:

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

We would like you to do the identical.

Listed below are your Jedi soar variations:

You could possibly do squats or assisted squats:

All too straightforward? Go for soar 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.

Relaxation: 1-2 minutes in between units. Preserve issues secure – relaxation throughout the 30 second work interval as wanted. 

Half 3: Jabba the HutT Chokes

A toy set of Jabba's palace

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

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

We'll get you strong like this.

Leia is robust, and it is advisable to be robust too.

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

You are able to do rows from a doorway:

Coach Jim showing you the doorway bodyweight row

You are able to 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

Relaxation: 1-2 minutes in between units. Preserve issues secure – relaxation throughout the 30-second work interval, as wanted.

Half 4: Chewbacca carries

Chewbacca with a "free hugs" sign

The Jedi Exercise for episode IV shall be:

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

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

A true badass.

We would like you to channel your inside Chewbacca by engaged on carrying heavier weight!  Be happy to attempt any of the variations:

Farmer’s walks might be executed with dumbbells or some impromptu weights:

Coach Staci showing Farmer's Walk

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

Rack carry:

Stroll or stand for 60 complete seconds with weights at shoulder peak. 

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

Stroll or stand for 60 complete seconds with weights at shoulder peak. Grasp-level should you’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 may handle after which carry it round your own 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.

Relaxation: Once more, decelerate 1-2 minutes in between units. Preserve issues secure.

Half 5: Han Solo Shuttle runs

A picture of a Han Solo toy

I 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 Exercise seems like:

  • Padawan: March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Knight: Excessive knees in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Grasp: 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 largely run in place since you’re in all probability trapped inside your own home (or escape pod). In case you have an enormous yard, be at liberty to make use of it.

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

This exercise will be our Padawan

Once 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 together 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

E mail me should you make the run underneath 12 parsecs.[1]

Half 6: Drive Push-Ups

A cool shot of Star Wars LEGOs

Half 6 of your Jedi Exercise seems like:

That is in all probability my favourite Jedi transfer. Channel the Drive, and use it to violently PUSH issues away? Superior. The place do I enroll?

This would come in handy

Now, though we will’t really Drive Push in actual life…but, it doesn’t imply we will’t construct up our explosive Drive push muscle tissue.

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 definitely’re doing pike or handstand push-ups:

Coach Jim showing you the handstand push-up

Once more, this will get sketchy should you begin doing these final push-up variations whereas drained. Go forward and relaxation at any time when it is advisable to.

Half 7: hanging Over the Sarlacc

This is a great LEGO pic

The final part of the Jedi Exercise seems like:

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

Generally, Jedi discover themselves coping with a creature that desires 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 dangle time – ought to really feel tougher on the grip than doorway rows

If you happen to’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 turn out to be helpful should you ever lose an higher appendage in a lightsaber duel (it occurs to the most effective of us).

Observe: this may be difficult in your joints should you’re not used to hanging, so progress slowly on this one! Begin with just some seconds and work your means up!

Might the drive be with you (Subsequent Steps)

A picture of two Star Wars toys

Right here’s a recap!

Full this exercise with regularity, and work your means as much as the Jedi Grasp ranges for every.

As I focus on in our information, Easy methods to Construct Your Personal Exercise Routine, I usually advocate newbies full a full-body exercise two to a few instances per week.

Our Star Wars Exercise can be thought of “full-body” since we hit each main muscle group. You could possibly additionally alternate it with a extra standard energy coaching apply.

In your “relaxation days,” you may look into performing some lively restoration, yoga, or enjoyable motion.

If you happen to can solely get your self to work out as soon as per week, that’s okay! Let that turn out to be regular, then we will brainstorm methods to squeeze in an additional day. 

Constructing the behavior of figuring out is our objective at present. We are able to fear about maximizing “gainz” down the highway. 

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

Now the one factor left to do is begin!

"Punch it," as Han would say.

Listed below are some choices for subsequent steps with Nerd Health

Choice #1) If you would like knowledgeable coach in your pocket, who can do video kind checks, present suggestions, and alter your exercises based mostly on the gear you may have accessible, try our 1-on-1 On-line Teaching Program

For instance, let’s say you end up caught indoors, and also you need anyone to custom-build you a exercise program based mostly on the gear and furnishings you may have. That’s the place a web based 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 may be taught extra by clicking on the field under: 

Choice #2) If you would like an actual blueprint for figuring out at house (whereas doing nerdy-themed exercises!), try NF Journey. Our enjoyable habit-building app helps you train extra ceaselessly, eat more healthy, and degree up your life (actually).

Strive your free trial proper right here:

Choice #3) Change into a part of the Revolt! We’d like good folks such as you in our group, the Nerd Health Revolt (the actual title).

Enroll within the field under to enlist and get our Insurgent Starter Package, which incorporates all of our “work out from house” guides.

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

Did you attempt the Star Wars Exercise?

What degree are you on?

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

Let me know within the feedback!

Might the Drive be with you.


PS: If you happen to’re in search of extra nerdy-themed exercises that may be executed at anyplace, try The 8 Finest At-Residence Exercise Routines.


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

gif supply: stroll in place,


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