Health Improvement Insights

The (Best) 20-Min Leg Day Workout for Home

Tue, 19 Dec 2023 22:21:26 +0000

One of the biggest questions we get from everyone is “How do I work my legs at home?”

After all, challenging the legs with barbells, dumbbells, and machines at the gym is easy. We can just continue to add weight to our exercises until our legs look like tree trunks. But if we want to build strength but we’re unable to get to the gym, don’t have a gym membership, or are traveling – then what do we do?

Enter the NERD FITNESS LEG DAY WORKOUT.

Our 20-minute routine can be scaled for someone just getting started (beginner), or someone looking to get their legs blasted (advanced).

Here’s what we’ll cover today:

The 20-minute Nerd Fitness Leg Day Workout
The 6 best leg exercises for building muscle at home
What’s a good leg day warm-up?
3 ways to challenge your legs without using weights
How to use weights at home for leg day (including household objects)
What exactly is leg day?
5 reasons to never skip leg day
Can you get strong legs just by walking?
How to prevent muscle soreness after leg day.
What workout to do AFTER leg day? (5 ideas for active recovery)
What’s the best day for leg day? (When to schedule leg day)

Let’s hop to it!

Jumping would also be a great leg workout!

The 20-minute Nerd Fitness Leg Day Workout

To get started with our Leg Day Workout, warm up with 1-2 minutes of leg swings and marching in place.

Continue the warm-up with 1-2 sets of the first exercise at an easier variation (or less weight/reps) then move on to your work sets. For the remaining exercises, perform 1-2 additional warm-up sets at the start, if needed. (A bit more on the warm-up later!)

Alternate between Workout A and Workout B on non-consecutive days to properly recover. Meaning, give yourself a “rest day” before doing a leg workout again.

If you’re new to dedicated leg days (or just getting back into things), then choose the lower end of the prescribed sets and reps, while picking easier variations. If you’re a seasoned pro, then start increasing the number of sets or reps you do each workout, while pushing for harder and harder variations.

Rest 1-2 minutes between sets (or longer, if needed).

Now, let’s give you some specifics.

LEG DAY AT HOME – WORKOUT A

Phase 1

Warm up for a few minutes.

Phase 2

Do 2 to 4 sets of the following:

Squat Variation: 5-8 reps
Deadlift Variation: 8-12 reps

Phase 3

Do 2 to 3 sets of the following:

Lunge Variation: 5-8 per side
Calf Raise Variation: 8-12 reps

LEG DAY AT HOME – WORKOUT B

Phase 1

Warm up for a few minutes.

Phase 2

Do 2 to 4 sets of the following:

Deadlift Variation: 5-8 reps
Squat Variation: 8-12 reps

Phase 3

Do 2 to 3 sets of the following:

Step-up Variation: 5-8/side
Shin Raise Variation: 8-12 reps

There are a lot of variations you can choose from for these exercises, so let’s break these down for you.

Real quick, before we do, I’d like to highlight that crafting effective routines, much like the one above, is a significant aspect of NF Coaching. Our team of coaches understands the hustle, so we tailor quick workouts that optimize available resources—be it equipment, time, or energy.

And that’s not all! A coach can also help with your nutrition and stress management, two vital components of the fitness adventure.

In fact, there’s a whole lot more to explore. If you’re intrigued, take a closer look at our online one-on-one program here:

The 6 Best Leg Day Exercises for Home

Let’s go over some categories of leg day exercises that you can do at home, plus some variations you can choose to get started with.

#1) Squat Variations:

No leg workout would be complete without the squat.

It uses all the muscles of the lower body in a very natural pattern – ever see a baby squat?

However, as we age and adopt unnatural sitting postures, our squat form tends to suffer.

So let’s work to get back to basics, baby!

Squat variations to choose from:

1) Assisted Squats

Working up to an unassisted squat in your workout, or just need a good option for your warm-up? Enter the assisted squat! Hold onto anything safe and stable (a countertop, a chair, the wall) to put some of the work off your legs and into your arms.

2) Bodyweight Squat

In the video above, we cover five common mistakes folks often make when performing a squat.

Give it a watch so you don’t make them too!

3) Pause Squat

Is the regular squat feeling too easy? Pause for a couple of seconds at the bottom. This will work the muscles a bit more as well as help improve your mobility for the exercise.

4) Goblet Squat

Have you become a master of the bodyweight squat? Then add some weight to it! Hold a weight with two hands in front of your chest, like a big goblet that you don’t want to spill. This means keeping the chest and weight up!

If you don’t have a dumbbell, then this is the perfect time to hold a suitcase or backpack up for improvised weight as we describe here.

5) Banded Squat

Weighted squats are great, until you have to travel! For a much lighter, but still powerful option, hold a band in your hands and stand on it. If your band is a continuous loop, you can also stand on it and drape the band over the front of your shoulders while crossing and lifting the arms up.

6) Jumping Squat

No weights? No bands? No problem! Add some explosion to the movement and jump off the ground for each rep. You don’t have to jump sky high, or honestly even leave the ground. Even just a slight weight reduction should prove more challenging than a regular bodyweight squat.

7) One-Legged Squat (do 5-8 per side)

Ready for the ultimate challenge? Build up enough strength to do a squat with just one leg!

This is an amazing variation when you find yourself with no gym and no equipment. Just like the regular bodyweight squat, you can work this assisted first by holding onto a chair or doorframe.

We cover a lot of the finer points in our YouTube video – getting your first one-legged squat:

For more deets on how to squat properly in general, check out The Nerd’s Guide to the Perfect Squat.

#2) Deadlift Variations

Why deadlifts?

Well, not only will a deadlift challenge our legs. But really, it’s an EVERYTHING exercise, as we engage every muscle in our body throughout the movement:

Posterior chain and legs? They’re the powerhouse, working like a lever to hoist that weight up.
Back and core? Engaged throughout the movement as we keep our whole body tight and steady.
Shoulders and traps? They’re working hard to keep the weight secure as we lift.

So any solid leg day workout should aim to include deadlifts in it.

Deadlift variations to choose from:

1) Bodyweight Deadlift (Good Morning)

While we’re not “lifting” anything in this variation, it’s still the same movement of hinging at the hips and leaning forward. You can keep your hands in front of you holding imaginary weights, or placed up behind your head for an exercise that is often called the “good morning”.

2) Weighted Deadlift

We can pick up dumbbells, kettlebells, or barbells. At home, we might be picking up luggage, backpacks, or sandbags. In any of these examples, the form remains the same! Push your hips back and lean forward, like you did for the good morning.

Once you’ve leaned forward a bit, then bend your knees slightly to be able to reach your weight. Grab strong and stand up tall. Put the weight back down by reversing the process. Hips back, lean forward, and bend the knees slightly.

3) Banded Deadlift

No weights? Again, no problems. You can stand on a band and work the deadlift.

If you have a close-looped band, another option is to loop the band around one foot, then under the second foot, and then back around the first foot. This will give you a cat’s cradle of bands between your feet where you can grab one to four bands to deadlift for a variety of difficulties.

Check the gif for further explanation:

4) Kettlebell or Dumbbell Swing

Just as we added some speed and explosion to the squats, we can do the same thing to the deadlift movement too. This is called ‘the swing’ and can be done with a dumbbell, kettlebell, or even a compact backpack.

The biggest focus is to make sure the power is coming from your hips and they pop open, and not from your arms lifting the weight.

5) One-Legged Deadlift (do 8-12 per side)

As with the squat, if we don’t have bands or equipment, then one of the best go-to’s is to perform the exercise on one leg. This puts more work on that single leg, as well as makes it more challenging for our balance as we go through the reps.

6) Weighted One-Legged-Deadlift

Have some weights to use, but a two-legged deadlift is too easy – then do it on one leg! Take your time, and continue to focus on pushing those hips back at the start of the exercise.

For more here, check out The Nerd’s Guide to Deadlifting.

#3) Lunge Variations

When done correctly, lunges target the quadriceps, hamstrings, glutes, and calves, enhancing lower body strength and stability. Additionally, because they are iso-lateral (your feet aren’t in line with each other), lunges help stress the lower body in a different way that can help reduce imbalances from left to right.

When you add it all up: lunges are perfect for leg day!

Lunge variations to choose from:

1) Assisted Lunges

Just like with the assisted squats, for assisted lunges, we can hold onto something stable like a countertop, chair, or wall. The idea again is to put some of the work into your arms and off your legs, as well as provide more stability.

2) Split Squats

The split squat is another great variation to work on the way to a regular bodyweight lunge. While it looks very similar to a lunge, the biggest difference is that we’ll set our feet once, and then keep them in place and we move up and down. By keeping the feet stationary, the exercise can be a bit easier to balance.

3) Bodyweight Lunges

The lunge puts stre

How to Do a Turkish Get-up (and Workout Examples)

Tue, 12 Dec 2023 21:19:55 +0000

It’s time to learn how to do a Turkish get-up!

I’m glad you want to learn it, as it’s a great functional exercise that will improve your strength and balance.

However, it’s also a bit of a technical movement, as there are quite a few steps to follow.

But have no fear! You’re in the right place to learn the Turkish get-up.

After all, it’s what we do best here at Nerd Fitness: making complex exercises simple for beginners.

Here’s what we’ll cover today:

How to do a Turkish get-up (with video tutorial)
What are the Turkish get-up steps?
What’s a Turkish get-up workout?
What are the benefits of the Turkish get-up?
What muscles are worked with the Turkish get-up?
Why’s it called the “Turkish get-up”? (Origins of the TGU)
The Turkish get-up for beginners (when in doubt, start here)
8 common mistakes when doing the Turkish get-up

Let’s get after it.

How to Do a Turkish Get-up (With Video Tutorial)

In the video above, Coach Staci walks you through proper technique with the Turkish get-up (TGU).

Staci demonstrates three versions of the TGU:

With no weight (or a bodyweight TGU)
With a shoe to help test alignment
With a dumbbell

But there’s a lot to the move, so we’ll break it down for you.

Before we do, it’s worth pointing out that Staci is a coach here at NF!

Yep, we’re lucky to have her on the team.

When she’s not busy making videos on complex exercises, she’s coaching nerds on how to grow strong and level up their nutrition.

Pretty cool, huh?

If you’re interested, you can learn all about our coaching program right here:

What are the Turkish Get-up Steps?

Here’s how to perform the Turkish get-up, step by step:

#1) Lie on the Floor, Extend Arm, Bend Leg

Begin in a supine position, extending one arm vertically while bending the same-side leg. This is our starting stance.

#1a) If Weighted, Roll onto Your Back and Extend the Arm

For those using additional weight, start on your side and pull the weight close with two arms. Roll onto your back, continuing to keep the weight close, then extend the weight overhead with both arms, taking your time and maintaining control.

#2) Roll up onto the Other Forearm

Maintain eye contact with the hand overhead as you roll from your back up onto your opposite forearm.

#3) Get up onto Your Hand

Continue the movement by getting up onto your hand, and maintaining eye contact with the other hand overhead.

#4) Bridge the Hips and Sweep the Leg Under

Keep your hand on the ground and lift your hips high enough to sweep your leg underneath you. We’re looking to move that leg far enough to make a triangle on the ground with your hand, knee, and foot.

#4a) Ensure a Stable Triangle

Make sure the triangle you’ve created with hand, knee, and foot feels strong before shifting weight and moving on to the next step.

#5) Move into a Kneeling Lunge Position

Lift up your body into a kneeling lunge, with one knee up and the other down. Take your time to maintain your balance.

#6) Stand up (Halfway through the TGU)

Stand up completely. This is the halfway point of the Turkish get-up.

#7) Step Back to a Kneeling Lunge

Start the descent by stepping back into a kneeling lunge.

#8) Hand Down, Create a Triangle with Foot and Knee

Lower your hand, forming the same stable triangle with your hand, knee, and foot on the ground.

#9) Keep Hips High, Sweep the Leg Under

Push your hand strong into the ground and keep the hips elevated, as you sweep the leg forward and sit on the ground.

#10) Forearm and Elbow Down on the Ground

Bring your forearm and elbow down to the ground, continuing to maintain eye contact with your hand (or weight) overhead.

#11) Upper Back Down on Ground

Complete the Turkish get-up by gently lowering your upper back to the ground.

#11a) If Weighted, Lower Weight Down, Roll to Your Side

For those with added weight, lower it down with two hands (if necessary), keeping it close, and then roll it to the side to put it on the ground.

What’s a Turkish Get-up Workout?

The Turkish get-up is very versatile and can be worked into your routine in several different ways.

Here are some quick examples of a Turkish get-up Workout:

Warm-up: Perform 1-2 easy sets of 2-3 reps each side, alternating sides, with light or no weight. With little rest between sets, it’s quick, effective, and readies your body for more.
Strength Training: Opt for 2-3 sets of 1-3 reps per side, either same side or alternating, with progressively heavier weight. Rest 1-3 minutes between sets.
Conditioning: Engage in 2-3 sets of 3-5 reps or more per side, alternating sides, using light to medium weight. Keep it moving to elevate your heart rate (minimal rest).

Let’s break this down a bit.

#1) The Turkish Get-up as a Warm-up

If your aim is to warm up and prepare your body for action, incorporate the Turkish get-up with 1-2 easy sets. Perform 2-3 reps on each side, alternating between left and right.

This can be done with a lighter weight or just your bodyweight, focusing on proper form. Even without added weight, ensure you go through all the points of performance, treating it as if there’s resistance. Each repetition may take 15-30 seconds (or more if you’re first learning), offering a thorough warm-up. If you need a bit more warm-up, then do a few more reps! This will get your entire body ready for more activity.

#2) The Turkish Get-up as Strength Training

While it doesn’t look like a traditional exercise, you’ll still build plenty of strength when you start increasing the weight and testing yourself.

Because of the longer time it takes to complete each rep (as opposed to something like a push-up or a squat), you’ll tend to see lower rep ranges worked with this exercise – 1 to 3 reps per side is a good place to start.

You can work the same side (all 1-3 reps done before switching) or alternate reps (one rep left, one rep right, etc). To progress, continue to increase the weight used, as long as you have control.

If you decide to add more reps, we start to enter the world of conditioning.

#3) The Turkish Get-up as Conditioning

If we want to turn the Turkish get-up into a conditioning exercise, then increase the total number of reps, while keeping the rest between sets minimal.

Because the shoulder will fatigue first, it’s best to alternate between sides (although if you’re feeling spicy – then complete all the reps on one side first!).

We’re also looking for light to medium weight so that we can keep things going safely, while getting the heart rate up.

As with any of these recommendations, if you need to make it tougher then start adding weight and/or reps, or just decrease your rest time!

What Are the Benefits of the Turkish Get-Up?

With all of these steps and cues in the Turkish get-up, you might be asking yourself:

“Why? What’s the point and benefit of learning this? What muscles are even worked?”

You might have heard of the 2012 study that linked the ability to stand up from the ground easily with a longer life. This was attributed in part to the fact that flexibility, strength, and coordination are all important things to maintain as one gets older.

But even if you’re not a senior in their golden years, you can still build up and benefit from more of each of those attributes.

In addition, and this is something very often overlooked in people’s routines, it’s good to move in different directions.

The sky’s the limit here.

Too often we head to the gym and move around like we’re on tracks: moving forward or backward, two feet together, both arms pressing or pulling at the same time.

If we never explore different planes of motion and stress the arms and legs independently of one another, then when we’re called to do this outside the gym (cue Morpheus saying “Welcome to the real world”), there can be some troubles.

Now any sort of movement is fantastic – so don’t stress out or second guess yourself – but when you’re looking to level up your workout, then look to work your arms and legs independently of each other.

This might be as simple as a lunge:

Or a one-arm row:

You can also look to move in different directions – this might look like a lunge to the side:

As opposed to always lunging to the front.

Then, of course, you can also pick up and explore the Turkish get-up. Feel how we’re moving in unfamiliar directions and stressing our muscles in unique ways with the exercise.

Now, to your next question:

What muscles do Turkish Get-ups work?

When performing Turkish get-ups, you’ll strengthen muscles like:

Chest and arm – as we press the weight into the starting position.
What Can I Expect From Nutrition Coaching? (5 Benefits)

Sat, 02 Dec 2023 00:44:50 +0000

So you’re interested in nutrition coaching?

Great! It’s a smart move for the right person.

I’ve seen the power of it firsthand in our Online Coaching Program, with folks making small nutrition adjustments with big results.

But before you go and hire a nutrition coach, read this guide!

You see, in many places “nutritionist” is an unregulated term, so not all nutrition coaches you find will be equally qualified.

So let’s tell you what to look out for and whether you even need a nutrition coach to get started.

Here’s what we’ll cover:
Let’s do this thang.

What Does a Nutrition Coach Do?

Nutrition coaches guide people’s dietary habits to improve their health, body composition, or athletic performance.

To do this correctly, a nutrition coach will need to know the science behind:
- How different macronutrients (protein, fat, and carbs) affect the human body.
- Calories, metabolism, and energy balance.
- The vitamins and minerals found in our food.
In a nutshell, a good nutrition coach will know how to properly nourish the human body.

They can probably also tell you a little bit about nuts and their shells!

But being an expert in nutrition science is only half of it. The other half is people.

Yep, a nutrition coach also needs to be an expert on folks like us. Otherwise, it’s hard to help people develop new habits.

Because sure, a chicken salad for dinner could be a smart move.

But how do you make that realistic for someone like Mason, who’s constantly working and studying?

That’s where a coach comes in.

To be done well, nutrition coaching needs to include “behavior change,” which enters the realm of psychology.

So a nutrition coach needs to be an expert on two things:
- Nutrition science
- People
Without the second bullet, you’re just handing out good advice that no one will ever use.

Before we go on, I will mention that through NF Coaching, we not only work on nutrition. But we also help build sustainable workout programs too! The goal is really to come at fitness from every angle, including exercise, nutrition, and mindset. We’ve learned this is the key to making changes that LAST.

If you’d like to learn more about it, you can scope out our program right here:

Okay, let’s talk a little more about how a nutrition coach can help.

How Can a Nutrition Coach Help Me?

There are all sorts of things a nutrition coach can help us with.

For example, a good nutrition coach will provide:

#1) ACCOUNTABILITY

This is one of the top reasons people hire a coach in the first place. When we survey those who join NF Coaching, it’s often the number one reason folks join the program.

That’s because knowing what to do is one thing. Doing it is quite another.

When we’re accountable to someone else, whether it’s a coach or even a friend who’s on a similar mission, we’re more likely to follow through.

Heck, it’s one of the reasons Rebel Leader Steve has a strength coach, despite running a fitness company.

Here’s what Steve says about it:

I know when my coach asks me about my workout, I don’t want to let him down. So I just do the workout.

The same accountability can happen with nutrition.

For example, if we make a plan for meal prep on Sunday afternoon, we’re more likely to do it if we know our coach will ask about it on Monday.

Accountability can often be the missing piece for starting long-lasting change.

#2) A PERSONALIZED APPROACH

It’s really easy to go online and find a bunch of free recipes for healthy meals.

For example, here are 26 such recipes.

While these recipes can be a great starting point, they often won’t help with individual challenges:
- What if we don’t have any time to cook?
- What if we have to deal with food allergies?
- What if we want to eat the same dinner as our family?
That’s where the help of a coach can be a game-changer.

They can offer specific recommendations around our unique challenges (and we all have unique challenges). Plus, they can check in with us to make sure their solutions are working.

If those solutions aren’t working for us – nbd. They’ll brainstorm new strategies we can implement.

This personalized solution can be very helpful if we haven’t had much success with a “right out of the box” approach.

#3) EXPERTISE

I mentioned earlier that a nutrition coach needs to be an expert on human nutrition.

This is helpful, so we don’t have to worry about:
- Is Keto the best strategy for weight loss?
- Why have so many people had success with Paleo?
- How does OMAD fit into this?
While it’s good to be curious about different diets, a nutrition coach can help separate fact from fiction when it comes to healthy eating.

Otherwise, we might get tricked into following some terrible “crash diet” or some social media “fad diet.”

#4) GUIDANCE AROUND “HOW TO EAT”

Most people approach proper nutrition around “what to eat.” Just as important, however, can be “how to eat.”

For example, a nutrition coach can help us develop skills around:
- Eating mindfully and slowly. Our bodies take a while to recognize it’s full. That’s why slowing down and concentrating on our meals can help with portion control. Some skills that might help include using a meal timer, putting the fork down between bites, and eating without the TV or our phone (i.e., no distractions).
- Recognizing hunger and fullness cues. Sometimes, we eat just to eat. Maybe we’re more bored than hungry. Maybe we’re stressed and find ourselves emotionally eating. To help fight this, we can keep a “Hunger and Fullness Journal.” With our journal, we rate our hunger from 1 to 10 before eating anything. If it’s less than 6 or 7, maybe we pause for 30 minutes or so and check back in later. It’s the same idea for our fullness. We’ll pause during the meal so we can ask “How hungry am I still?” If our hunger has subsided, maybe we save the rest of our food for later. The goal is to get to know our body’s hunger signals again.
- Creating a schedule for meals. Most people do best with eating on some type of routine. Breakfast, lunch, and dinner at roughly the same time. Our body will pick up on this and naturally get hungry at the times we normally eat.
In our Online Coaching Program, we’ll often assign missions to work on a “how to eat” skill for the week:
- “This week, how about we put down our fork between bites?”
- “What if our next mission is to eat without the TV on?”
- “How do you feel about having dinner at the same time this week?”
These missions are discussed and built between the coach and client, so we can custom-make the best plan for you! After a few months of this, it can be surprising just how different our eating habits look.

#5) TOOLS FOR BUILDING HEALTHY HABITS

One of our head coaches is fond of saying “The secret to our program is we build long-term healthy habits together.”

Sure, it’s great if someone can work out 2x a week and eat healthy lunches every day for a month.

But it’s even BETTER if they can do it for the foreseeable future.

The difference between the two?

Making them long-term habits.

A habit is something we do all the time, without much thought. Like bruising our teeth in the morning or showering at night.

We want our healthy eating behaviors to join this mix.

If a year from now, we’re still practicing the actions our nutrition coach recommended, then we’ll call that a major win.

Hiring a nutrition coach can absolutely be worth the investment if we continue our healthy habits after our time together is over.

Next, let’s talk about what separates a dietitian from a nutritionist.

What Is the Difference Between a Dietitian and a Nutritionist?

Recently, I noticed the 30/30/30 method blowing up on TikTok and Instagram.

Here’s the video of Gary Brecka explaining the “30/30/30 rule to lose fat” in case you haven’t seen it:

After watching the clip, I thought:

“Why not get a fitness expert’s take on this 30/30/30 rule for weight loss?”

So I caught up with Coach Jim for some insights!

Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”

“But what if it was a small bear?” -Paul

Before we dive into Jim’s insights, let’s quickly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.

Simple, right? The claim is that this combo will make body fat vanish like magic.

Intriguing.

So I asked Jim, “What’s your take on this?”

Here’s what Jim shared:

While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.

Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.

He then broke down each section a bit:

#1) Do I Need 30 grams of Protein for Breakfast?

Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.

But does it have to be exactly 30 grams?

Absolutely not!

That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.

What matters most is that you’re getting enough throughout the entire day to support your goals. You can calculate the range of protein you’ll likely need each day, then divide it by the meals and snacks you have.

This will give you a better target to start.

#2) Do I Need to eat within 30 minutes of waking up?

Some of us are early birds, while others prefer a leisurely morning routine.

And some of us are wrestling kids and crazy schedules as soon as we get up!

A typical family morning on a school day.

The 30-minute window after waking up is not a rigid law. Enjoy your protein-packed breakfast at your own pace.

Or skip it. Some folks thrive with intermittent fasting.

#3) Do I need 30 minutes of cardio in the morning?

Cardio is a fantastic way to get moving and burn some calories.

But whether you prefer it in the morning, afternoon, or evening is entirely up to you. Do what works best for your schedule and that you find to be most sustainable.

There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.

Plus, it doesn’t always need to be “steady-state.” You could mix in some interval training on occasion if that’s more your style.

The bottom line?

Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.

While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

Then you’re doing good. Keep at it!

Alright, I think that wraps it up for now.

I’m off to ask Jim how he’d fare against an alligator.

-Paul

PS: I’m not the only one who gets to fire off fitness questions at an expert.

Our clients in the coaching program get that privilege too!

(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)

If you’re curious about our program, schedule a chat with our team right here:

**Photo Souce from Four Bricks Tall**
The post What’s the “30/30/30 Rule” for Weight Loss? first appeared on Nerd Fitness.
How to Improve Your Grip Strength & Wrist Mobility: The 6 Best Exercises

Wed, 18 Oct 2023 13:00:00 +0000

Do you find your grip a limiting factor in the gym (I see you chin-ups and deadlifts)?

Or in everyday life (looking at you, pickle jars)?

If so, don’t worry! We’ve got a handle on this (pun 100% intended).

As the lead trainer of our 1-on-1 Online Coaching Program, I’m going to outline a number of helpful, handy (sigh) stretches and exercises to help eliminate pain and build you some powerful, useful hands and a strong grip.
Now, it goes without saying that the hands and forearms are anatomically complicated areas.

I am also not your mother, or your doctor. If anything in the article below causes pain, or your pain is not alleviated by these stretches – call in the pros!

See a physical therapist or sports massage practitioner.

Why Grip Strength And WRist Mobility Is So Important: Basic Holds.

We use our hands for EVERYTHING.

Whether it’s everyday tasks like carrying groceries, opening jars, and lifting suitcases, or gym-related activities like chin-ups, rows, and deadlifts.

Of course, you probably also type at your computer for hours – with resulting aches and pains at the end of the workday.

Guess what?

Stretching out the hands and building up a strong grip can help in all of those areas.

A strong grip has even been correlated to lower mortality rates – and you can also imagine the usefulness of a stronger grip for aging individuals if they happen to slip.

Our point is that it’s always better to have a stronger grip!

This is a favorite area of expertise for me. I’ve worked my grip for years and years, and have even won some grip competitions:

In fact, I’m currently typing this one-handed while squeezing coal into diamonds with my other hand.

Not really, but I promise my grip strength is above average.

SO WHERE TO START?

The hands are complex, and training them can seem just as complicated.

We’ll simplify matters a bit and you can categorize the grip exercises into the following general types:

#1) CRUSH

This is what you probably think of when you think of a “strong grip”. This is the whole hand closing in around something. A strong handshake. None of that dead-fish handshake stuff!

#2) PINCH

Think of making an alligator mouth with your hands, and chomping down. In this grip, there tends to be a lot more work/stress on the thumb. This is important to work, as the thumb is a vital part of a strong grip!

#3) SUPPORT

This is similar to crush, but rather than the ability to close, this type of grip tests the ability to hold.

#4) EXTENSION

Every action has an opposite reaction, right? This type of grip work is all about strengthening the opposing muscles. We were built to grab and hold onto things, so these muscles will not be as strong.

#5) WRISTWORK

Taken from torokhtiy.

Wrist movement and wrist stability are the focus here. In order to be able to transfer energy from the body through the hands (for opening those pickle jars) we need to make sure every link in the chain is strong.

PUTTING IT ALL TOGETHER

When putting together a grip routine of your own, it’s a good idea to cycle through these different types of grips over the course of the week, in order to work different muscles and different angles.

If you have to pick just a few, I’d put my money on stretches, crushing, and extension to get your hands strong and keep them healthy!

Before we go further, I want to mention that if you’re improving your grip as part of a strength training practice, you’ve come to the right place!

We have a free guide Strength Training 101: Everything You Need to Know, that will walk you through every aspect of building muscle and growing stronger.

Want in?

Grab it for free when you join the Rebellion (that’s us!) below:
Download our comprehensive guide STRENGTH TRAINING 101!
Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.
How to Improve Your Grip Strength and Mobility Quickly.

Here are the best exercises you can do to strengthen your grip quickly:
1. Dumbbell head grab: Put a dumbbell on its end and pick it up by the head. Could anything replicate a pickle jar more? Be careful with this exercise if the dumbbell is too big, as the thumb can easily be strained if it’s stretched too far. Hold for time (~30 seconds) or go for heavier weight.
2. Farmer’s walks: Grab a pair of heavy dumbbells (heavy for you) and walk around! Don’t have space to walk? Just stand there! 30 seconds minimum!
3. Plate curls: A wrist strengthener that works the biceps too! Anything past 25 lbs becomes insanely hard. ~10 repetitions. Watch the face!!
4. Plate pinches: If you’ve got a pair of smooth metal plates, you can sandwich them together with the smooth side out. You can also use thick bumper plates. Pick them up with one or two hands and hold for time (~30 seconds) or go for heavier weight. World class grip athletes can pick up a pair of 45 lb plates with one hand!
5. Barbell finger rolls: How to work the crushing grip without grippers. You can use an empty bar or load up some weight. Get the bar to your fingertips, then squeeze and crush! ~10 repetitions.
6. Towel chin-ups: Regular chin-ups too easy? Throw a pair of gym towels over the bar and challenge that grip. A great exercise to prepare for rope climbing!
Next, let’s talk about some stretches and exercises to perform at the gym.

#1) STRETCHES AT THE GYM

The only addition I have to your stretching routine that can be done at the gym is banded wrist stretches. The addition of the band can help open up your wrist joint a bit more. The band should be pulling in the opposite direction of the stretch (fingers face one way, band pulls the other way).

10-15 repetitions.

#2) EXERCISES AT THE GYM

While we recommend picking up some grippers as specialized grip equipment, there are TONS of options to work the grip at the gym with existing equipment! This is certainly not an exhaustive list, but should give you plenty of ideas.

The one warning I give for any of these exercises is WATCH YOUR TOES. The grip can give out fast and unexpectedly, so we don’t want to crush any little piggies!

This list is certainly not exhaustive, but it’ll get you started!

Other Easy-Grip Exercises to Integrate:
- Bar hang: Simply hanging from the bar or gymnastic rings will build up your grip strength! If you can’t hang freely, put your feet on the ground for an assist. Couldn’t be simpler! Work up to one minute or more!
- Wrist curls/Reverse wrist curls: What many may think of when they think of “grip strength” exercises. Not bad for some wrist strength. ~10 repetitions. Pictured – Left: Wrist curls, Right: Reverse wrist curls.
- Barbell levering: We’re getting into crazy town with this one. An unbelievable wrist exercise that is not for the beginner. Grab the bar with one hand, off-center, and lift it to parallel. You can lift to the front and the back. I would also recommend using a 15 lb/5 kg bar, or one of those lighter “bodypump” bars for this. The leverage is crazy! This can also be done at a faster pace with PVC pipe.
Things can get really crazy when you start combining exercises…Plate pinch farmer’s walks with bumper plates, anyone?

…and speaking of NF Coaching, if you’re worried that your grip strength is holding back your training, we can help!

Our certified coaches can do an assessment, design a program to increase your grip and overall strength, and provide support and accountability. It’s kind of like having a coach in your pocket (not literally – via an app).

Plus, our coaching app lets you record and send a video of your movement directly to your coach, so you can take comfort knowing you’re training correctly:
How to Do a Bodyweight Row or Inverted Row

Wed, 18 Oct 2023 06:10:00 +0000

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must.

That’s why we program them in when designing workouts for our Online Coaching Clients.

Today, I’ll explain exactly why (almost like you were in our program).

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to progress with inverted bodyweight rows (6 variations)

When should I do inverted rows in my workout?

How to do bodyweight rows at home with your kitchen table.

Let’s do this thing!

What is an Inverted Bodyweight Row?

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.^[1]

To-may-to, To-mah-to.^[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

I know, that’s worth celebrating…

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great:

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add to your routine until you can do a full pull-up.

When we created our pull-up adventure in Nerd Fitness Journey, we started off by teaching rows. If you want, you can try the app right now (for free):

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a no-gym variation here):

How to do an inverted row or bodyweight row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).

Contract your abs and butt, and keep your body in a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, nbd, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row (with video explanation):

To keep proper form when doing an inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

How to Progress with Inverted Bodyweight Rows (6 Variations)

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem!“

Check out our Guide for Pull-up Alternatives for more.

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

#5) Elevated Inverted Row

If you place your feet in the air, you’ll make this exercise even tougher:

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

When Should I Do Inverted Bodyweight Rows?

If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two-day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

If you can’t do dips on Day 1, you can do push-ups.

If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

How to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.
5 Best Strength Training Workout Routines For Beginners (Home & Gym)

Wed, 18 Oct 2023 05:56:00 +0000

Want to get strong like these LEGO lifters but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

We’ll be digging into the following:
By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.
Download our comprehensive guide STRENGTH TRAINING 101!
Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.
How Do I Start Strength Training?

Welcome to the first day of the rest of your life.

You’ll look back years from now and thank “Past You” for starting strength training today.

And I promise, you WILL start strength training today.

After all, strength training or resistance training doesn’t need to be scary or overcomplicated!

Strength training really comes down to two things:

#1) Movement of any weight against “resistance”(including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.

#2) Progressive overload: doing slightly more than last time (lift heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and rebuild themselves. These microscopic tears (that don’t hurt) force your muscles to go through hypertrophy, meaning they grow bigger and stronger so they can meet the demands of the exercise.^[1]

Coach Jim explains the ins and outs of progressive overload in this video:

That’s all there is to it: do some resistance training and attempt to make it more and more challenging, and you’ll grow stronger.^[2]
- This means if you drop down and do ONE knee push-up right now, technically you’ve done a strength training workout.
- It also means if you then do TWO knee push-ups tomorrow, then you are officially following a strength training routine.
In other words…

Now, there are many different “strength training” and “resistance training” paths.

Like a “skill tree” in a video game (with branching paths and progressions), you can progress up one path, and mix and match movements from others depending on the situation.

These paths depend on your goals and what equipment you have available to you.

What Are Some Examples of Strength Training?

Let’s chat about a few different types of strength training.

#1) BODYWEIGHT TRAINING

Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”

Duh.

This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.

Why is this the best place to start? Two big reasons:

A) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:
- Our Beginner Bodyweight Workout Routine in your living room.
- Our Hotel Workout in a hotel (obvi).
- Our Park Workout in a…well, you get the point.
B) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.

By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.

Now, it’s SCIENCE TIME!

While learning the movements with bodyweight exercises, you are allowing for proper communication to develop between your neuromuscular systems.

More efficient communication between your neuromuscular systems will result in something known as “proper motor unit recruitment.”

You may be asking yourself: what is a motor unit?

That’s okay because I was asking myself this same question.

A motor unit is a single motor neuron and the muscle fibers it innervates.

You can think of two different types of motor units:^[3]
- We all have small motor units, meaning that a single motor neuron innervates relatively few muscle fibers, and these smaller motor units are good for precise and detailed movements (e.g., moving your fingers).
- We all also have large motor units, meaning that a single motor neuron innervates hundreds of muscle fibers, and these larger motor units are good for generating a lot of force (e.g., getting larger muscle groups like the quads to generate a lot of force to help in sprinting).
When you start strength training, you really are helping your muscles communicate better together.^[4] This is why we recommend starting with bodyweight exercises, to help start this process.

However, bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.

For example, you can start with knee push-ups, then go to regular push-ups, then elevated push-ups, then even up to things like handstands and handstand push-ups.

You just have to know HOW and WHEN to scale up (we can help there too).

#2) DUMBBELL TRAINING

Dumbbells are a great first step into the world of weight training and strength training:
1. Most gyms will have dumbbells, even if it’s a basic gym in your apartment complex.
2. A set of dumbbells doesn’t take up a lot of room, which means you can have a pair at home without a large footprint.
3. Dumbbells make it easy to add difficulty to a bodyweight movement: holding dumbbells while doing lunges, for example.
4. Dumbbell exercises can be less intimidating than barbell training for some, and are a step towards barbell training.
5. Dumbbells have an added stabilization challenge,^[4] and will point out muscle imbalances pretty easily (“oh my right arm is stronger than my left arm.”).
6. Dumbbells allow for single-arm and single-leg exercises to be performed. This can allow you to strengthen any muscle imbalances and can come in handy especially after an injury.
7. You can scale easily. Once the 10-pound weights become too easy, pick up the 15-pound ones!
#3) KETTLEBELL TRAINING

A kettlebell is essentially a cannonball with a handle on it. They come in any weight imaginable, don’t take up a lot
Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home

Wed, 18 Oct 2023 05:56:00 +0000

Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

If you’re ready, click the sections below to get right into the action:
Alright, let’s do this thang.

The Advanced Bodyweight Workout

This is the Advanced Bodyweight Workout (Do 3 Circuits):
- 10 One-Legged Squats – each side
- 20 Bodyweight Squats
- 20 Walking Lunges (10 each leg)
- 20 Jump Step-Ups (10 each leg)
- 10 Pull-Ups (or inverted bodyweight rows using your kitchen table)
- 10 Dips – Bar Stools
- 10 Chin-Ups (or inverted bodyweight rows with an underhand grip)
- 10 Push-Ups
- 30 Second Plank
See our section below on advanced bodyweight exercises to see how to do each of these movements!

I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar!

Another option is to do dowel rows, as we outline in The 5 Best Pull-up Alternatives:

Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.

If you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.

The goal will be to go through as many circuits as you can without breaking form.

“WHAT IS A ‘CIRCUIT’?”

As Coach Lauren describes in the video above, in a circuit routine you’ll do each exercise in succession without a break in between (if you’re able).
- Once you’ve finished all exercises in the circuit, do it again.
- If you’re still able after the 2nd run-through, go for a 3rd.
- Because all of these exercises come one after another, you’re bound to get tired – that’s okay!
Our goal is to give you a full-body workout that leaves you panting.

“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”

Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes.

And speaking of warming up and cooling down…

Before you start, do a WARM-UP:

Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.

Also, if you want to stretch and cool down after your workout, here’s a routine you can run through:

If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free guide: Strength Training 101: Everything You Need to Know. It’ll provide an exact plan to follow for growing strong.
Download our comprehensive guide STRENGTH TRAINING 101!
Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.
The 21 Best Advanced Bodyweight Exercises

Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!

1) BODYWEIGHT SQUAT

If you want even more instruction, here’s how to do a proper bodyweight squat:

2) ASSISTED ONE LEGGED SQUAT

3) ONE-LEGGED SQUAT (PISTOL SQUAT)

Here’s our video How to Master the One-Legged Squat:

4) WALKING LUNGE

5) JUMP STEP-UPS

6) ASSISTED PULL-UPS (WITH BAND)

A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

Here’s a video on How to Tie the Resistance Band for Your Pull-up:

7) NEGATIVE PULL-UPS

If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!

This is a great way to build up enough strength to eventually get your first pull-up.

8) PULL-UP

We have a full guide on proper pull-up form so you can hone your technique.

9) CHIN-UPS

Much like a pull-up, but with your palms facing toward you.

Here’s a video going over the proper pull-up and chin-up form:

If you can’t do pull-ups or chin-ups, you have another option…

10) INVERTED BODYWEIGHT ROW (OVERHAND)

An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:

11) INVERTED BODYWEIGHT ROW (UNDERHAND)

12) ASSISTED BODYWEIGHT DIPS

With a Yep, I know that sounds super confident.

But it’s because I have a push-up progression plan that’s helped loads of clients in our Online Coaching Program crush their first push-up.

Here’s what we’ll cover:

What’s the best push-up progression plan?

4 push-up variations (to progress to a full push-up).

What is the proper form for a push-up?

2 “must-do” exercises for achieving a full push-up.

The “Get Your First Push-up” Workout Plan.

Getting your first push-up (Next Steps).

Follow our guide and you’ll be doing “Earth Downs” in no time:

Let’s get started.

What’s the Best Push-up Progression Plan?

As I discuss in the video above, the most important part of your push-up progression plan: consistency.

Yeah, I know, there’s nothing too earth-shattering there.

But no matter what your current strength level is, the best way to work towards a push-up is to train your push muscles consistently. No matter where you’re starting today.

This is how our friend Mason went from wall push-ups to regular push-ups, then all the way to diamond push-ups.

Oh, and he lost like 70 pounds along the way too!

I’ll discuss push-up variations you should start with in the next section. Plus, we’ll wrap up today’s guide by discussing just how often you should train your push muscles.

Just remember, if you want your first push-up (and you should cause push-ups are awesome), then you’ll need to be consistent with our push-up progression plan.

Cool?

Cool.

Our first stop on the Push-up Progression Plan: finding a push-up variation for you to become comfortable with. Something you can do about 8-10 reps with, for about 3-4 sets.

To start, you’ll probably train with an elevated push-up variation:

These will be easier than a regular push-up, since the higher the elevation, the less of your body’s weight you’ll be lifting during the movement.

Conversely, if you were to elevate your feet, you’d actually be lifting more than a regular push-up:

Let’s provide a rough breakdown of the percentage of your body’s weight lifted for different elevations of push-ups.^[1]

The Percentage of Body Weight Supported by Our Hands During Push-Ups:

4’ Elevated Push-up (Wall): 9%

3′ Elevated Push-up (Countertop): 20%

2′ Elevated Push-up: 36-41%

Knee Push-up: 49%

1′ Elevated Push-up: 54%

Regular Push-up: 64%

The strategy behind our push-up progression plan is to slowly move you down to the ground, lifting more and more of your own weight as you go.

Think of it like gaining XP in a video game, so one day you’ll be able to tackle the final boss: the floor.

It might help to pretend there’s a witch below it.

Alright, let’s show you exactly how to do some of these push-up variations.

4 Push-up Variations (to Progress to a Full Push-Up)

The push-up variations below can be thought of as benchmarks.

If you can’t complete 8-10 reps, nbd.

We’ll have you train at the level below and you’ll move up before you know it.

Here are 4 variations for our Push-up Progression Plan:

Push-up Progression Level 1: Wall Push-ups

Place your hands on a wall about chest weight (roughly 4′, 48″, or 122 cm). Bend your arms and get as close to the wall before pushing back up.

Push-up Progression Level 2: Waist-High Push-ups

Place your hands on a surface about waist high (roughly 3′, 36″, or 92 cm). Bend your arms and touch your chest to the surface before pushing back up.

Push-up Progression Level 3: Knee-High Push-ups

Place your hands on a surface about knee high (roughly 1.5′, 18″, or 46 cm). Bend your arms and touch your chest to the surface before pushing back up.

Push-up Progression Level 4: Knee Push-ups

Hold yourself up on your hands and knees, with the body in a straight line from shoulders to knees. Lower down to the ground before pushing back up.

FINAL BOSS: Push-ups!

You made it to a push-up!

Are you doing them correctly?

Our next section will dive into the correct form, since this is a guide on getting your first proper push-up (I wouldn’t hold out on you).

But first, you may be asking yourself a question: when do I progress up to the next level?

For that, I’d recommend downloading our new app (it’s free to try out).

Nerd Fitness Journey will guide you through a workout routine specifically designed to help you get your first push-up, with benchmarks and signals on when to move up.

Plus, you get to earn actual XP so you level up your very own superhero!

You can give it a free test drive right here:

What Is the Proper Form for a Push-Up?

The video above walks you through the correct way to do a proper push-up, and also includes a few well-placed jokes from yours truly.

Here’s how to complete one perfect push-up:

With your arms straight, glutes clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or less.

Try to keep your elbows relatively close to your body, and keep note of when they start to flare out as you get tired.

Once your chest (or nose/chin) touches the floor (or your arms go down to a 90-degree angle), pause slightly and then push back up until you’re at the starting position.

Here are 4 common mistakes with push-ups:

#1) Make sure you keep your elbows in. Often, beginners will flare out their elbows when doing a push-up.

A good way to think of this, is you want your body to appear more like an ARROW from the top, not a T.

This infographic on the proper push-up form shows you want I mean:

#2) Keep your head in line with your body. We don’t want your head shifting forward, which could put unnecessary stress on your neck and prevent a full range of motion.

#3) Keep your hips in line with your body (no sagging). We want you in one straight line as you push your body up and down:

#4) Attempt to do a full range of motion with your push-up (as long as it’s pain-free). Shoot to come all the way down, so your chest is touching the ground or the object you’re doing push-ups against.

If you want more help here, we have a full guide on how to do proper push-ups, (including advanced variations to try).

Exercises For Achieving a Full Push-Up

There are two exercises that will go a long way towards achieving your first push-up:

Push-up Negatives

Front Planks or Top of Push-up Holds

First, let’s talk about push-up negatives.

“Negative” in exercise terminology generally means only doing half of a traditional rep, normally lowering the movement.

To do a Push-up Negative:

Hold yourself up at the top of a push-up, with the body in a straight line from shoulders to feet.

Lower down and touch the ground, then let the knees rest on the ground to help you push back up.

You can do a push-up negative from an elevated surface too.

Next, let’s talk about Front Planks or Holding at the Top of a Push-up.

This is important for a few reasons:

Builds a strong midsection. A sturdy core will help a lot when doing push-ups.

If you can’t hold the top of a push-up position, doing one complete rep will prove almost impossible.

Holding a plank might be tough for you, so let’s talk about a few variations you can experiment with.

Hold Level 1: Knee Planks

Hold yourself up on your forearms and knees, with the body in a straight line from shoulders to knees.

Hold Level 2: Front Planks

Lie on the floor with your forearms flat, making sure that your elbows are aligned directly under your shoulders.

Engage your core and raise your body off the floor in a straight line from head to feet, keeping your forearms planted. Try not to let your hips rise or drop.

Hold Level 3: Push-up Hold

Hold yourself up at the top of a push-up position, with the body in a straight line from shoulders to feet.

If you follow the Push-up Challenge in NF Journey, you’ll notice that pretty much every workout ends with a type of one of these holds, since core strength is so critical for push-ups.

Oh, and if you want to just try Nerd Fitness Journey to see what I mean, you can do so right here:

The Push-up Workout Plan

“Exercise” sucks! Do this instead:

40 ways to exercise without realizing it.

Next steps, and my personal challenge to you:

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!

ExercIse Sucks. Do This Instead.

“But Steve, I don’t like to exercise!”

While some are like Odie and love to run around all day, others are like Garfield and feel like they must be allergic to exercise.

I hear this every day, and I’m not surprised.

After all, I think “exercise” sucks too.

This is why we’re gonna focus on exercise that doesn’t feel like exercise!

After all, nutrition is like 90% of the equation.

Exercise is merely a supporting actor, which is why we don’t ever NEED to spend time doing exercise we hate.

We’ve already talked extensively on Nerd Fitness on how to eat nutritiously, so I won’t hash that out here.

So let’s talk about exercise.

Sure, it would be great if we all strength trained 5 days a week and got super strong, but the reality is most of us don’t have that time – or the desire – to hit the gym.

And more importantly – the best exercise program is the one you actually do!

Thus today we’re going to focus on TWO key elements of getting more exercise in our lives:

#1) FIDGETING:

Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day?

Per the New York Times:

Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.

The difference translates into about 350 calories a day…

350 extra calories burned per day ain’t no joke!

As we cover in our “How many calories should I eat every day?” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.

Not only that, but when you factor in inertia (an object at rest tends to stay at rest, and an object in motion tends to stay in motion), it paints a pretty interesting picture:

We spend our lives trying to be more “efficient.” What if the key to weight loss is to be LESS efficient?

From standing up more frequently to parking FARTHER away from the grocery store, every additional step or movement counts. Today’s guide shares TONS of ways to get yourself used to moving more frequently.

I’m actually air drumming and shuffling my feet as we speak!

#2) FUN EXERCISE:

Who cares what the optimal workout is?

Unless you have a very specific physique you’re trying to build, ANY exercise is good exercise.

From dancing to yoga to climbing to roughhousing with your kids, it all counts.

This brings me to today’s point:

Exercise is a bonus. Exercise helps your heart get stronger, can help build muscle, usually gets you outside the house and absorbing vitamin D, and brings you a litany of other health benefits. Also, any additional calories burned is a bonus!

Exercise can help us make fewer unhealthy food choices. Instead of “I earned this” you can start telling yourself: “If I’m going to exercise regularly, I might as well make it worth it by eating right too.”

Daily exercise is a constant reminder that we are leveling up our lives – that we should continue to make other good choices or we’re practically wasting our time.

This is the type of stuff we focus on – with personalized instruction, with each of our online coaching clients.

Some clients are learning Olympic lifting, while others are simply focusing on taking the stairs more and tracking their food.

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

40 Ways to Exercise Without Exercising

#1) Hiking, especially with friends – Strap on a pair of shoes, get out of the comfy confines of your hobbit-hole, and go explore the world around you!

Make sure you follow our Beginner Hiking Guide on how to find a hiking spot near you, what shoes to wear, what to bring with you, and more.

#2) Walking – No time to hike? Go for a simple walk. Even a 15-minute brisk walk is enough time to get close to a mile walked, which gets you one step closer to Mordor.

Do you have a 30-minute meeting at work? Have a walking meeting instead. Steve Jobs was known for doing this.

You should know Tim, a member of our Nerd Fitness community who lost 50 pounds – while injured – just by fixing his nutrition and going for long walks every day!

I’m proud that Tim used the philosophies laid out in our online courses under Nerd Fitness Prime to get his results!

#3) LARP – Live Action Role Playing. Might seem silly to those on the outside, but to those playing, it’s an amazing adventure that reminds us how awesome our imaginations are.

Also, depending on the game, you could be wearing a heavy costume, swinging heavy weaponry, and running for your life!

#4) Rock Climbing – I love rock climbing. It’s one of the best arm/back/forearm workouts in existence, you get to feel like a badass when you reach the top of the wall, and all climbing routes are graded so you can level up the challenge as you get stronger/fitter/better.

It’s a fit nerd’s dream!

#5) Geocaching – If rock climbing is a fit nerd’s dream, then geocaching is an adventure nerd’s dream brought to life. Become a real-life treasure-hunter (Lara Croft? Nathan Drake? You decide!), and get a great workout in while you’re at it.

Or, if you’re truly nerdy, you can do some Digital Geocaching with Pokemon Go or Harry Potter: Wizards Unite.

#6) Dancing – Ever tried serious swing dancing? You’ll be sweating within ten minutes. How about hip-hop? Drenched in sweat, and sore as hell the next day.

Zumba? Tango? Flamenco? You’d be surprised at what you can sign up for and what will elevate your heart rate.

#7) Roughhousing with your kids. I don’t have kids, but when I do, you can bet your ass I’ll be the dad out rolling around in the backyard with them. Don’t forget what it’s like to be a kid – it keeps you young.

I really enjoyed this article from Art of Manliness on the importance of roughhousing!

#8) Climbing on stuff – A few years back, I attended a great conference, Midoricon, and I was walking through the woods with NF Rebel Joe (No, not THAT Joe).

It was awesome to see this guy, having lost 100 pounds since finding Nerd Fitness, explore the woods like it was no problem: climbing on stumps, balancing on fallen trees, climbing trees, and more.

We work with LOTS of Coaching Clients to get them outdoors and help build them “fun climbing programs” that burn tons of calories but don’t really feel like exercise.

#9) Martial arts – Be honest. You watched The Matrix, you heard Neo go “I know Kung Fu” and you wanted to be able to one day say the same thing.

Whether it’s Kung Fu, Muay Thai, Tae Kwon Do, Karate, or Capoeira (breakdance fighting, seriously), there’s a martial art out there that will make you feel like a badass.

And might help you defeat your archenemy.

#10 Consider a standing desk – Although we all know that correlation does not prove causation, it’s no surprise that there’s a strong correlation between sitting all day and an unhealthy lifestyle.

Why not fix your posture, strengthen your legs, get more “fidget time” in, and spend the day being more productive with a standing desk? I have THIS desk and it allows me to switch between sitting and standing.

If you don’t want to stand all day, make sure you read up on our guide, “how to survive sitting all day in an office.”

#11) Have an active meeting – Hat tip to Charlie Hoehn on this one. If somebody wants to meet up with you for coffee, suggest something active: throwing a baseball, tossing a frisbee, going for a hike – anything that gets you up and moving.

I say yes to pretty much anybody that invites me to play golf. Wink wink.

#12) You know… that thing that consenting adults do?

Yeah. Do that.

Self-explanatory.

Moving on…

#13) Clean! – Ugh, nobody likes to clean the house/apartment. It’s not my favorite thing to do. So I instead make a game out of it.

I see how much I can accomplish with a single song blasting at max volume, while probably also dancing. I also CRUSH podcasts while doing the dishes.

Of course, after getting through one song, I figure “Welp, I’ve already started, might as well keep going.”

#14) Try handstands – This is a fun activity that builds up some serious arm and core strength and will leave you sweating bullets after even a few minutes.

So go find a park, go do handstands, cartwheels, somersaults, and whatever else makes you feel young again.

Here’s our guide on How to Do Handstands.

#15) Parkour – Our Beginner’s Guide to Parkour is one of the most popular on Nerd Fitness. I don’t care how old you are, there’s no reason you can’t get started with rolling around in your yard and vaulting over picnic tables and bike racks.

Or, you can do it in your office:

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This upcoming “Great American Eclipse,” as it’s so been dubbed, could very well be just the perfectly timed cosmic catalyst this country needs to cause even more disruption to our already fragile state. Is it good? Is it bad? That’s for us to find […]<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=ycMoLFBFfLM:4uvuQxFp7rc:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>Stop Outsourcing Your Self-Care</h1> <p>Wed, 16 Aug 2017 07:33:26 +0000</p> Self-care is all the rage and along with this surge in popularity, a certain watering down has also occurred. I’m not knocking the move to mainstream. We ALL need to prioritize care for ourselves in the hustle and bustle of daily lif<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=cIAbhpzB29w:YgpfEOS8FTY:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>Want To Be An Expert Yoga Teacher?</h1> <p>Thu, 10 Aug 2017 07:23:11 +0000</p> Here it is, the video you’ve been waiting for! Phew…we could use a laugh, huh? While the world’s kundalini is coiled tighter than a handbasket to hell, JP Sears is here to bring us what we can only describe as…wait, are those skin-tight yoga pants or is this man just half cheetah? JP Sears, well-known […]<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=VPPL6j6Qy4g:CYGVVCIPI3E:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>More People Are Doing Yoga To Survive In Trump’s America—Let Us Not Retreat</h1> <p>Tue, 25 Jul 2017 19:42:32 +0000</p> While our national healthcare hangs in the balance, some people are taking wellness into their own hands—a lot of them out of sheer necessity, and for some, maybe even a little desperation? (Serenity NOW.) But it doesn’t go unwarranted. We are living in a brand new era, one the likes of which we have never […]<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=OE5PHnRo-yc:W0BnGCbQugc:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>Chicken Nugget Yoga Takes Wing</h1> <p>Fri, 21 Jul 2017 10:51:20 +0000</p> The zen-est thing to happen to fast food since Subway’s yoga mat bread. It’s so ridiculous it could be true. Chicken Nugget Yoga has taken wing! That’s a terrible pun. We’re very sorry. But not as sorry as we are about this new yoga blend. 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For when the prayer hands and om symbol just won’t cut it. World Emoji Day was July 17th (you knew that, right?) and the iPhone overlords at Apple celebrated by announcing some fun […]<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=YWpHNOMKYzI:cBbEMX_kyGI:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>Check In To Check Out</h1> <p>Wed, 19 Jul 2017 15:05:32 +0000</p> by Tiffany Holmes “Go inside,” the Iyengar teacher at my home studio likes to say. This is where we check our business without worrying about how the shape we’re in looks, but rather how it feels. When I started teaching yoga, I took cues from all over the place, including the mobility/recovery, and CrossFit world. […]<div class="feedflare"> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:yIl2AUoC8zA"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:D7DqB2pKExk"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:V_sGLiPBpWU"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:F7zBnMyn0Lo"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:qj6IDK7rITs"></img></a> <a href="http://feeds.feedburner.com/~ff/yogadork/dwhv?a=veLIzELKIIU:AcAjXSOE-hA:gIN9vFwOqvQ"></img></a> </div> </article> <article> <h1>Sponsored: 64% off Code Black Drone with HD Camera</h1> <p>Wed, 04 May 2016 11:48:49 +0000</p> Our #1 Best-Selling Drone--Meet the Dark Night of the Sky! </article> <article> <h1>Best Air Purifier for Dust Removal Reviews</h1> <p>Mon, 24 Aug 2015 17:27:10 +0000</p> <p>If you find yourself on this page then chances are excellent that you are interested in acquiring the best air purifier for dust removal. 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Health Improvement Insights

The (Best) 20-Min Leg Day Workout for Home

The 20-minute Nerd Fitness Leg Day Workout

Phase 1

Phase 2

Phase 3

Phase 1

Phase 2

Phase 3

The 6 Best Leg Day Exercises for Home

#1) Squat Variations:

1) Assisted Squats

2) Bodyweight Squat

3) Pause Squat

4) Goblet Squat

5) Banded Squat

6) Jumping Squat

7) One-Legged Squat (do 5-8 per side)

#2) Deadlift Variations

1) Bodyweight Deadlift (Good Morning)

2) Weighted Deadlift

3) Banded Deadlift

4) Kettlebell or Dumbbell Swing

5) One-Legged Deadlift (do 8-12 per side)

6) Weighted One-Legged-Deadlift

#3) Lunge Variations

1) Assisted Lunges

2) Split Squats

3) Bodyweight Lunges

How to Do a Turkish Get-up (and Workout Examples)

How to Do a Turkish Get-up (With Video Tutorial)

What are the Turkish Get-up Steps?

#1) Lie on the Floor, Extend Arm, Bend Leg

#2) Roll up onto the Other Forearm

#3) Get up onto Your Hand

#4) Bridge the Hips and Sweep the Leg Under

#5) Move into a Kneeling Lunge Position

#6) Stand up (Halfway through the TGU)

#7) Step Back to a Kneeling Lunge

#8) Hand Down, Create a Triangle with Foot and Knee

#9) Keep Hips High, Sweep the Leg Under

#10) Forearm and Elbow Down on the Ground

#11) Upper Back Down on Ground

What’s a Turkish Get-up Workout?

#1) The Turkish Get-up as a Warm-up

#2) The Turkish Get-up as Strength Training

#3) The Turkish Get-up as Conditioning

What Are the Benefits of the Turkish Get-Up?

What muscles do Turkish Get-ups work?

What Can I Expect From Nutrition Coaching? (5 Benefits)

What Does a Nutrition Coach Do?

How Can a Nutrition Coach Help Me?

What Is the Difference Between a Dietitian and a Nutritionist?

#1) Do I Need 30 grams of Protein for Breakfast?

#2) Do I Need to eat within 30 minutes of waking up?

#3) Do I need 30 minutes of cardio in the morning?

How to Improve Your Grip Strength & Wrist Mobility: The 6 Best Exercises

Why Grip Strength And WRist Mobility Is So Important: Basic Holds.

#1) CRUSH

#2) PINCH

#3) SUPPORT

#4) EXTENSION

#5) WRISTWORK

How to Improve Your Grip Strength and Mobility Quickly.

How to Do a Bodyweight Row or Inverted Row

What is an Inverted Bodyweight Row?

An inverted row works all of your pull muscles:

How To Do An Inverted Bodyweight Row

How to do an inverted row or bodyweight row:

How to do a bodyweight row (with video explanation):

To keep proper form when doing an inverted bodyweight row:

How to Progress with Inverted Bodyweight Rows (6 Variations)

#1) Doorway Rows

#2) Towel Rows

#3) Inverted Row (High)

#4) Inverted Row (Low)

#5) Elevated Inverted Row

#6) Inverted Row (Weighted)

When Should I Do Inverted Bodyweight Rows?

How to Do Inverted Bodyweight Rows at Home