It's Star Wars time!!!

It’s time to begin coaching like a Jedi!

We love Star Wars round these components (our website is actually known as “Nerd 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 certainly one of our coaches will stroll you thru an train routine that may 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 contains quite a few explosive actions meant to fireside up your nervous system, construct explosive muscle mass, and get your physique to begin considering “POWER!”.

It additionally contains 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 in addition why he seems to be a little bit “scruffy wanting.”)

Time: 30-45 minutes

Tools wanted:

For those who’re having hassle discovering any of the above objects, we stroll you thru some intelligent replacements in Tips on how to Construct a Dwelling Health club (When All the things 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 via:

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 toes entrance plank
  • Knight: 3 units of 30-second push-up place faucets or pike shoulder faucets
  • Grasp: 3 units of 30-second wall walks

For those who’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 Power-telepathy to inform us the way it goes.

If you wish to develop into a handstand grasp, we’ve a full course present in Nerd Health Prime that may 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 abilities to return to the correct stage 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 can do squats or assisted squats:

All too simple? Go for soar squats!

Coach Staci showing you how to perform the jumping squat

True Jedi Masters will likely 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. Hold 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 set free a cheer once I first noticed the scene:

We'll get you strong like this.

Leia is robust, and you should be sturdy too.

Work in your pull muscle mass by finishing certainly 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. Hold 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 will likely 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 sturdy. He has no downside carrying robots, folks, ripping folks’s arms off, and extra:

A true badass.

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

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

Coach Staci showing Farmer's Walk

Stroll or stand for 60 whole seconds with weights at your aspect.

Rack carry:

Stroll or stand for 60 whole seconds with weights at shoulder top. 

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

Stroll or stand for 60 whole seconds with weights at shoulder top. Grasp-level for those who’re in a position to knock out 10 whole lunges (5/aspect) 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. Hold 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 to be 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 is perhaps useful in setting your intervals right here.

We’re having you principally run in place since you’re most likely trapped inside your own home (or escape pod). When you have a giant yard, be happy to make use of it.

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

This exercise will be our Padawan

If 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 for those who make the run below 12 parsecs.[1]

Half 6: Power Push-Ups

A cool shot of Star Wars LEGOs

Half 6 of your Jedi Exercise seems to be like:

That is most likely my favourite Jedi transfer. Channel the Power, and use it to violently PUSH issues away? Superior. The place do I join?

This would come in handy

Now, though we are able to’t really Power Push in actual life…but, it doesn’t imply we are able to’t construct up our explosive Power push muscle mass.

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

Rebel Leader Steve doing knee push-ups

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

Rebel Leader Steve showing you the divebomber push-up

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

Coach Jim showing you the handstand push-up

Once more, this could get sketchy for those who begin doing these final push-up variations whereas drained. Go forward and relaxation each time you should.

Half 7: hanging Over the Sarlacc

This is a great LEGO pic

The final part of the Jedi Exercise seems to be like:

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

Typically, 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 abilities will are available in use!

Another scene from Return of the Jedi

Our Padawans will begin with some easy doorway leans:

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

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

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

Coach Staci showing you the bar hang

Not sufficient? Then prepare to hold from one arm:

Coach Staci showing you a one arm bar hang

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

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

Could the power 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 manner as much as the Jedi Grasp ranges for every.

As I talk about in our information, Tips on how to Construct Your Personal Exercise Routine, I typically advocate newbies full a full-body exercise two to a few instances every week.

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

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

For those who can solely get your self to work out as soon as every week, that’s okay! Let that develop into regular, then we are able to brainstorm methods to squeeze in an additional day. 

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

Don’t get me unsuitable, 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

Possibility #1) If you would like knowledgeable coach in your pocket, who can do video kind checks, present suggestions, and regulate 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 someone 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 possibly can be taught extra by clicking on the field under: 

Possibility #2) If you would like a precise blueprint for understanding at dwelling (whereas doing nerdy-themed exercises!), try NF Journey. Our enjoyable habit-building app helps you train extra incessantly, eat more healthy, and stage up your life (actually).

Attempt your free trial proper right here:

Possibility #3) Change into a part of the Insurrection! We’d like good folks such as you in our neighborhood, the Nerd Health Insurrection (the true title).

Join within the field under to enlist and get our Insurgent Starter Equipment, which incorporates all of our “work out from dwelling” guides.

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

Did you attempt the Star Wars Exercise?

What stage are you on?

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

Let me know within the feedback!

Could the Power be with you.


PS: For those who’re on the lookout for extra nerdy-themed exercises that may be executed at wherever, try The 8 Finest At-Dwelling Exercise Routines.


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

gif supply: stroll in place,


Supply hyperlink