The Star Wars Exercise (Practice Like a Jedi!)


It's Star Wars time!!!

It’s time to begin coaching like a Jedi!

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

We focus on creating nerdy themed exercises and at this time certainly one of our coaches will stroll you thru an train routine that will make even Mace Windu proud. 

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

Seize your lightsaber and let’s punch it!

The Star Wars Exercise

A photo of some Star Wars LEGOs

Exercise Abstract: This exercise consists of a lot of explosive actions meant to fireside up your nervous system, construct explosive-muscles, and get your physique to begin pondering “energy!”.

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


Time: 30-45 minutes

Gear wanted:

Should you’re having bother discovering any of the above objects, we stroll you thru some intelligent replacements in How to Build a Home Gym (When Everything is Sold Out).

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

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

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

Half 1: SkyWalker Handstands

This is an awesome photo

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

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

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

A classic scene from the Empire Strikes Back

Listed here are some variations to think about:

For Padawans, your knee planks will look one thing like this:

If you can't do a normal plank, start with doing them on your knees until you can advance.

Shoulder faucets are like so:

Coach Jim performing shoulder taps

A wall-walk, would look one thing like this:

Coach Staci showing you the wall walk hold

If you are able to do one-arm handstands like Luke, go forward and do these right here. Then use your Drive-telepathy to inform us the way it goes.

If you wish to change into a handstand grasp, we now have a full course present in Nerd Fitness Prime that will make Yoda stoked.

Half 2: Jedi Excessive Jumps

I guess Yoda did jump about in the prequels.

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

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

We wish you to do the identical.

Listed here are your Jedi leap variations:

You would do squats or assisted squats:

All too straightforward? Go for leap squats!

Coach Staci showing you how to perform the jumping squat

True Jedi Masters might 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. Maintain issues secure – relaxation in the course of 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 might want to be robust too.

Work in your pull-muscles 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. Maintain issues secure – relaxation in the course of the 30 second work interval, as wanted.

Half 4: Chewbacca carries

Chewbacca with a "free hugs" sign

The Jedi Exercise for episode IV might be:

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

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

A true badass.

We wish you to channel your interior Chewbacca by engaged on carrying heavier weight!  Be happy to strive 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 when you’re in a position to knock out 10 whole lunges (5/aspect) throughout that point).

The aim with Chewbacca Carries is to select up the heaviest weight (or baggage) you may handle after which carry it round your home for the set period of time. This builds up bone density, tendon energy, and muscular energy, and fires up your physique’s central nervous system.

Relaxation: Once more, decelerate 1-2 minutes in between units. Maintain 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 appears 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 may be useful in setting your intervals right here.

We’re having you largely run in place since you’re in all probability trapped inside your house (or escape pod). In case you have an enormous yard, be at liberty to make use of it.

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

This exercise will be our Padawan

Whenever 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 along 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 when you make the run below 12 parsecs.[1]

Half 6: Drive Push-Ups

A cool shot of Star Wars LEGOs

Half 6 of your Jedi Exercise appears like:

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

This would come in handy

Now, though we will’t truly Drive Push in actual life…but, it doesn’t imply we will’t construct up our explosive Drive push muscular tissues.

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 definately’re doing pike or handstand push-ups:

Coach Jim showing you the handstand push-up

Once more, this will get sketchy when you begin doing these final push-up variations whereas drained. Go forward and relaxation every time you might want to.

Half 7: hanging Over the Sarlacc

This is a great LEGO pic

The final part of the Jedi Exercise appears 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

Generally, Jedi discover themselves coping with a creature that desires to digest them for 1,000 years.

A classic scene from Return of the Jedi

That’s the place your hanging expertise will are available 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 more durable on the grip than doorway rows

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

Coach Staci showing you the bar hang

Not sufficient? Then practice to hold from one arm:

Coach Staci showing you a one arm bar hang

This talent will change into helpful when you ever lose an higher appendage in a lightsaber duel (it occurs to the most effective of us).

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

Might the pressure be with you (Subsequent Steps)

A picture of two Star Wars toys

Right here’s a recap!

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

As I focus on in our information, How to Build Your Own Workout Routine, I typically suggest 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 would additionally alternate it with a extra typical strength training practice.

In your “relaxation days,” you may look into performing some active recovery, yoga, or fun movement.

Should you can solely get your self to work out as soon as every week, that’s okay! Let that change into regular, then we will brainstorm methods to squeeze in an additional day. 

Building the habit of understanding is our aim at this time. We will fear about maximizing “gainz” down the highway. 

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

Now the one factor left to do is begin!

"Punch it," as Han would say.

Listed here are some choices for subsequent steps with Nerd Health

Choice #1) If you need an expert coach in your pocket, who can do video type checks, present suggestions, and alter your exercises primarily based on the gear you may have accessible, try our 1-on-1 Online Coaching Program

For instance, let’s say you end up caught indoors throughout a pandemic, and also you need someone to custom-build you a exercise program primarily based 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 beneath: 

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

Attempt your free trial proper right here:

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

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

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

Did you strive the Star Wars Exercise?

What stage are you on?

Any workouts that we missed that will be good for a Jedi?

Let me know within the feedback!

Might the Drive be with you.


PS: Should you’re on the lookout for extra nerdy-themed exercises that may be executed at wherever, try The 8 Best At-Home Workout Routines.


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

gif supply: walk in place,


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