{"id":2572,"date":"2022-04-19T10:43:00","date_gmt":"2022-04-19T10:43:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=2572"},"modified":"2022-04-20T00:00:35","modified_gmt":"2022-04-20T00:00:35","slug":"the-8-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-8-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/","title":{"rendered":"The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3977627\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman.jpg\" alt=\"Wonder Woman vacuuming at home \" width=\"982\" height=\"450\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman-300x138-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman-713x327-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman-768x352-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman-1536x704-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wonder-woman-600x275-1.jpg 600w\" sizes=\"(max-width: 982px) 100vw, 982px\" \/><\/p>\n<p><b>So you want to start working out, but you don\u2019t want to leave the house?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">No problem!\u00a0<\/span><\/p>\n<p>Our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaches<\/a> specialize in helping people get fit from home.<\/p>\n<p><strong>If you&#8217;re in a hurry, sign-up for our <span style=\"text-decoration: underline;\">free weekly newsletter<\/span> and we&#8217;ll send you PDFs of our &#8220;Work Out at Home&#8221; guides!<\/strong><\/p>\n<p><b>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/at-home-newsletter\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tDownload our Free Home Workout Guides!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/b><\/p>\n<p><b>Let\u2019s go over the <span style=\"text-decoration: underline;\">8\u00a0Best At-Home Workouts<\/span> so you can start training today: no gym or equipment required!<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_warm_up\"><span style=\"font-weight: 400;\">A note on warming up and cooling down<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_1\"><span style=\"font-weight: 400;\">Home Workout #1: Beginner Bodyweight (Start Here)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_2\"><span style=\"font-weight: 400;\">Home Workout #2: Advanced Bodyweight\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_3\"><span style=\"font-weight: 400;\">Home Workout #3: The 20-Min Hotel Routine<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_4\"><span style=\"font-weight: 400;\">Home Workout #4: High-Intensity Interval Training\u00a0<\/span><\/a><\/li>\n<li><a href=\"#at_home_workout_5\"><span style=\"font-weight: 400;\">Home Workout #5: Attack of the Angry Birds<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_6\"><span style=\"font-weight: 400;\">Home Workout #6: Train like Batman<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#at_home_workout_7\"><span style=\"font-weight: 400;\">Home Workout #7: The PLP Progression<\/span><\/a><\/li>\n<li><a href=\"#at_home_workout_8\"><span style=\"font-weight: 400;\">Home Workout #8: The Star Wars Workout!<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bonus_workout\"><span style=\"font-weight: 400;\">Bonus No-Equipment Workout: The Playground Circuit<\/span><\/a><\/li>\n<li><a href=\"#build_muslce_lose_weight_from_home\">Can home workouts build muscle or help with weight loss?<\/a><\/li>\n<li><a href=\"#build_your_own_workout\">How to build your own at-home workout<\/a><\/li>\n<\/ul>\n<p>Let&#8217;s jump right in!<\/p>\n<p><span id=\"more-3627340\"><\/span><\/p>\n<h2><strong><a name=\"at_home_warm_up\"><\/a>At Home Warm-ups and stretching routines<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3977628\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog.jpg\" alt=\"A LEGO and his dog\" width=\"874\" height=\"390\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog-300x134-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog-713x318-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog-768x343-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-dog-600x268-1.jpg 600w\" sizes=\"(max-width: 874px) 100vw, 874px\" \/><\/p>\n<p><b>No matter which at-home workout you pick, I want you to start with one important thing:<\/b><\/p>\n<p>Warm-up<span style=\"font-weight: 400;\">! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I cover why <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">you should always warm up<\/a> in an article found right here. It doesn\u2019t have to be much though, give it about five minutes to get your muscles active and your heart rate up.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615711\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/arm-circiles.gif\" alt=\"Arm circles are a great way to warm-up for your at-home workout.\" width=\"420\" height=\"236\" \/><\/p>\n<p><span style=\"font-weight: 400;\">This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.<\/span><\/p>\n<p><b>Here is NF Senior Coach Staci (you might\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/female-powerlifters-meet-staci-ardison\/\" target=\"_blank\" rel=\"noopener noreferrer\">know her incredible story<\/a>) showing you many beginner options you can use to warm up as well:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>If you&#8217;re curious, here&#8217;s my personal (advanced) warm-up:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Warm Up For Your Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ZFgu-tNAYgE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Advanced Warm-up Routine:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump rope: 2-3 minutes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jumping jacks:\u00a025 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bodyweight squats: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunges: 5 reps each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hip extensions: 10 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hip rotations: 5 each leg <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Forward leg swings: 10 each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Side leg swings: 10 each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push-ups: 10-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spider-man steps: 10 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our goal isn\u2019t to tire you out, instead we want to warm you up. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s step one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Completing your chosen at-home workout would be step two.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3628825\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/sesame-street-2.gif\" alt=\"The Count proclaiming the number &quot;2&quot;\" width=\"290\" height=\"163\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Below, you&#8217;ll find 8 sequences you can follow along with! <\/span><\/p>\n<h2><strong><a name=\"at_home_workout_1\"><\/a>Home Workout #1: Beginner Bodyweight<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>This at-home routine, as we lay out in our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a> article, <\/b><span style=\"font-weight: 400;\">is as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight squats<\/a>: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a>: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=9vJImczBAu8\" target=\"_blank\" rel=\"noopener noreferrer\">Walking lunges:<\/a> 10 each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=ej9XLPN3mPo\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell rows<\/a> (using a gallon milk jug or another weight): 10 each arm.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Plank<\/a>: 15 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/youtu.be\/qQ96oXp5RTU?t=64\" target=\"_blank\" rel=\"noopener noreferrer\">Jumping Jacks<\/a>: 30 reps<\/span><\/li>\n<\/ul>\n<p><strong>We also turned it into a fun infographic with superheroes, because that&#8217;s how we roll:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3890423\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-scaled-1-scaled.jpg\" alt=\"This infographic will show you the 6 exercises needed to complete our Beginner Bodyweight Workout.\" width=\"828\" height=\"764\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-scaled-1-scaled.jpg 3000w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-300x277-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-650x600-1.jpg 650w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-768x709-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-1536x1418-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-2048x1890-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Beginner-Bodyweight-Workout-Infographic-600x554-1.jpg 600w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><\/p>\n<p>The above is what we call &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">circuit training<\/a>,&#8221; with the objective being to run through the workout sequence once, then again, then again.<\/p>\n<p><strong>Note:<\/strong> Not a milk drinker?<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621901\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/milk.gif\" alt=\"GOMAD will for sure help you gain weight, as this kid can attest to.\" width=\"323\" height=\"183\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have milk in the house for the rows, find something of roughly the same weight with a good handle. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, if you want to download this <strong><span style=\"text-decoration: underline;\"><em>Beginner Bodyweight Workout<\/em><\/span><\/strong><\/span> <span style=\"font-weight: 400;\">as a worksheet, you can do so when you sign up in the box below:<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3627340\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"70.113.28.24\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-19 23:12:04\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p>It&#8217;ll help you <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">track your progress<\/a> as you begin your training.<\/p>\n<h2><strong><a name=\"at_home_workout_2\"><\/a>Home Workout #2: Advanced Bodyweight\u00a0<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"Advanced Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/zZKysm4oAvU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>If the beginner at-home workout above is too easy for you, move on to our <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout<\/a>.\u00a0<\/b><\/p>\n<h3>The Advanced Bodyweight Workout:<\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One-legged squats \u2013 10 each side [warning: super-difficult, only attempt if you\u2019re in good enough shape]<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bodyweight squats: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking lunges: 20 reps (10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jump step-ups: 20 reps (10 each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull-ups: 10 reps [or <a href=\"https:\/\/www.youtube.com\/watch?v=OYUxXMGVuuU\" target=\"_blank\" rel=\"noopener noreferrer\">inverted bodyweight rows<\/a>]<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips (between bar stools): 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push-ups: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank: 30 seconds<\/span><\/li>\n<\/ul>\n<p><em>Not familiar with these moves? Check out the <a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/#bodyweight_exercises\" target=\"_blank\" rel=\"noopener noreferrer\">21 Best Advanced Bodyweight Exercises<\/a> for a full breakdown.<\/em><\/p>\n<p><span style=\"font-weight: 400;\">I warn you, the above sequence will hurt\u2026 in a good way. You should be proud if you can get through this three times.<\/span><\/p>\n<p><em>Do you want to get as strong as possible so this workout ain&#8217;t no thang?\u00a0<\/em><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to grab our guide, <\/span><strong><span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\">. It\u2019ll teach you all of these advanced bodyweight exercises!<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3627340\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"70.113.28.24\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-19 23:12:04\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><strong><a name=\"at_home_workout_3\"><\/a>Home Workout #3: The 20-Min Hotel Routine<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3577105\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room.jpg\" alt=\"Is there anyway to work out in this hotel room?\" width=\"1887\" height=\"698\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room.jpg 1887w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room-300x111-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room-768x284-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room-713x264-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-room-600x222-1.jpg 600w\" sizes=\"(max-width: 1887px) 100vw, 1887px\" \/><\/p>\n<p><b>Sometimes, you just plain find yourself stuck in a hotel room. <\/b><span style=\"font-weight: 400;\">Maybe you can find the hotel gym, but I bet it&#8217;s terrible! It probably has 2 machines, a broken treadmill, and no free weights.\u00a0<\/span><\/p>\n<p>Ugh.<\/p>\n<p><span style=\"font-weight: 400;\">Instead, how about <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">a 20-min workout you can do<\/a> in the room itself! Utilize the furniture to its full potential.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3628826\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/hotel-jumping.gif\" alt=\"You can work out in your hotel room like these two people are doing!\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>Hotel Workout Level 1:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=cB0cOX7gePg\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight squats<\/a>: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=4coDbSYnuh4\" target=\"_blank\" rel=\"noopener noreferrer\">Incline push-ups<\/a>: 15 reps (feet on floor, hands on edge of bed or desk)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=ej9XLPN3mPo\" target=\"_blank\" rel=\"noopener noreferrer\">One-arm luggage rows<\/a>: 10 reps (each arm, use your suitcase as your weight)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=37XhZDLWtJM\" target=\"_blank\" rel=\"noopener noreferrer\">Reverse crunches<\/a>: 10 reps<\/span><\/li>\n<\/ul>\n<h3><b>Hotel Workout Level 2:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=kyMA-UTd2ng\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Squats<\/a>: 25 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=sjPYdwgUsOs\" target=\"_blank\" rel=\"noopener noreferrer\">Push-Ups<\/a>: 20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=OYUxXMGVuuU\" target=\"_blank\" rel=\"noopener noreferrer\">Inverted Rows<\/a>\u00a0using the desk in your hotel room: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.youtube.com\/watch?v=37XhZDLWtJM\" target=\"_blank\" rel=\"noopener noreferrer\">Reverse Crunches<\/a>: 15 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Set the alarm clock to 15 minutes from now and see how many circuits you can do!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-hotel-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">full post on hotel circuits<\/a> if you want <\/span><b>Level 3<\/b><span style=\"font-weight: 400;\">!<\/span><\/p>\n<p>We have a LOT of business travelers throughout the Rebellion! Learn how they stay fit on the road with the\u00a0<span style=\"text-decoration: underline;\"><strong><em>Nerd Fitness Starter Kit<\/em><\/strong><\/span>!<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3627340\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"70.113.28.24\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-19 23:12:04\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><strong><a name=\"at_home_workout_4\"><\/a>Home Workout #4: High-Intensity Interval Training\u00a0<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3977629\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard.jpg\" alt=\"A LEGO Wizard\" width=\"878\" height=\"370\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard.jpg 2047w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard-713x300-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard-768x323-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard-1536x647-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-wizard-600x253-1.jpg 600w\" sizes=\"(max-width: 878px) 100vw, 878px\" \/><\/p>\n<p><strong>You don&#8217;t have to head to the gym to do <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">High-Intensity Interval Training<\/a>. <\/strong>You\u00a0can do a complete routine right in your own home!<\/p>\n<p>HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.<\/p>\n<p>Unless you have a giant backyard, running at home might be tough.<\/p>\n<p>But you know what doesn&#8217;t require a lot of room?<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623289\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/burpee.gif\" alt=\"The infamous burpee bodyweight exercise!\" width=\"420\" height=\"236\" \/><\/p>\n<p>Burpees!<\/p>\n<p><strong>To complete a burpee:<\/strong><\/p>\n<ul>\n<li>Start standing up, then squat down and kick your legs out.<\/li>\n<li>Do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-up<\/a>, bring your legs back in, and explode up into a jump.<\/li>\n<li>For a HIIT workout, try to do 20 repetitions, then rest for two minutes.<\/li>\n<li>Repeat until you hate yourself.<\/li>\n<\/ul>\n<p>Check out our full guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/3-hiit-workouts-for-beginners-how-to-start-interval-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Start Interval Training<\/a> for some more ideas on HIIT workouts.<\/p>\n<p>You can also check out our post &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-min-hiit-workout-for-home-the-ultimate-guide-for-interval-training-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 20-Min HIIT Workout for Home<\/a>&#8221; for another living-room-friendly interval routine!<\/p>\n<h2><strong><a name=\"at_home_workout_5\"><\/a>Home Workout #5: Attack of the Angry Birds<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3876140\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1.jpg\" alt=\"Little Cute Birds in a row\" width=\"2391\" height=\"488\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1.jpg 2391w, https:\/\/www.nerdfitness.com\/wp-content\/uploads\/2020\/03\/angry-bird-like-characters-1-300x61.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1-713x146-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1-768x157-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1-1536x313-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1-2048x418-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-bird-like-characters-1-600x122-1.jpg 600w\" sizes=\"(max-width: 2391px) 100vw, 2391px\" \/><\/p>\n<p><strong>The <a href=\"https:\/\/www.nerdfitness.com\/blog\/angry-birds-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">Angry Birds Workout<\/a> is designed to be done when you have 5 or 10 minutes to kill.<\/strong><\/p>\n<p>Sort of like playing Angry Birds&#8230;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3628641\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/angry-birds.gif\" alt=\"If you have time for Angry Birds, you have time for an at home workout.\" width=\"335\" height=\"251\" \/><\/p>\n<p><strong>Here\u2019s how <a href=\"https:\/\/www.nerdfitness.com\/blog\/angry-birds-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Angry Birds Workout Plan<\/a> works: <\/strong>it\u2019s deceptively simple \u2013 only four major movements.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight squats<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups<\/a> (or <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">inverted rows<\/a>)<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a><\/li>\n<\/ul>\n<p>If you don&#8217;t have time to run through the whole sequence, no problem!<\/p>\n<p>Depending on how much time you have during the day, you can do your whole workout at once, or break up your training into four different sessions throughout the day (with each session being ONE of the exercises).<\/p>\n<p><strong>Here\u2019s a sample day for your No-Equipment Workout:<\/strong><\/p>\n<ul>\n<li>Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats.<\/li>\n<li>At lunch, you grab your suitcase (if you&#8217;re at work, milk jug if you&#8217;re at home) and do inverted rows.<\/li>\n<li>After work, you do another 50 jumping jacks and then do your push-ups.<\/li>\n<li>After dinner, you do your planks while watching TV.<\/li>\n<\/ul>\n<p>You could even split it up over two days if needed, but the goal would be to do it the whole sequence at once.<\/p>\n<p><strong>The main <a href=\"https:\/\/www.nerdfitness.com\/blog\/angry-birds-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">Angry Birds Workout<\/a> article describes in detail Levels 1-6, but here&#8217;s Level 3 for you:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight squats<\/a>: 50 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a>: 50 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups<\/a>: 10 reps<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=wy7QOQEZ8Rg\" target=\"_blank\" rel=\"noopener noreferrer\">Planks<\/a>: 3-minute hold<\/li>\n<\/ul>\n<p>Once you&#8217;ve done the complete routine, you have my permission to whip out your phone and play the actual game!<\/p>\n<h2><strong><a name=\"at_home_workout_6\"><\/a>Home Workout #6: Train like Batman<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3876148\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos.jpg\" alt=\"Lego minifigures standing in rows. In first row - Batman, The Jo\" width=\"989\" height=\"442\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos.jpg 2508w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-300x134-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-713x318-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-768x343-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-1536x686-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-2048x915-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/batman-legos-600x268-1.jpg 600w\" sizes=\"(max-width: 989px) 100vw, 989px\" \/><\/p>\n<p><strong>We love the Caped Crusader here at Nerd Fitness, so naturally we have <a href=\"https:\/\/www.nerdfitness.com\/blog\/batman-bodyweight-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Batman Bodyweight Workout<\/a> for you to try!<\/strong><\/p>\n<p><em>Bonus points if you somehow do this no-equipment workout in a cave, as that&#8217;s how Bruce Wayne would roll.<\/em><a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p>This workout is separated into two days for you.<\/p>\n<p><strong>Here&#8217;s a video for the first day:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Batman Bodyweight Workout (Part 1)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/mU5rKp0Zp7w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Batman No-Equipment Workout Day 1:<\/strong><\/p>\n<ul>\n<li>Rolling squat tuck-up jumps: 5 reps<\/li>\n<li>Side to side push-ups: 5 reps<\/li>\n<li>Modified headstand push-ups: 5 reps<\/li>\n<li>Jump pull-up with tuck \/ Pull-up with Tuck-up: 5 reps<\/li>\n<li>Handstands against wall: 8 seconds<\/li>\n<\/ul>\n<p><strong>Here&#8217;s a video for the second day:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Batman Bodyweight Workout (Part 2)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/QmS9J6ml2g0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Batman No-Equipment Workout Day 2:<\/strong><\/p>\n<ul>\n<li>\u2018180 Degree\u2019 jump turns: 5 reps<\/li>\n<li>Tuck front lever hold: 8 seconds<\/li>\n<li>Tuck back lever hold: 8 seconds<\/li>\n<li>Low frog hold: 8 seconds<\/li>\n<\/ul>\n<p>This is a relatively advanced workout already, but if you want to progress to the next level, check out the main <a href=\"https:\/\/nerdfitness.com\/blog\/batman-bodyweight-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">Batman Bodyweight Workout<\/a> for tips on how to do just that.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3595569\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/batman.gif\" alt=\"Batman is stoked you want to do an at-home workout.\" width=\"296\" height=\"249\" \/><\/p>\n<p>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/at-home-newsletter\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tJoin our free weekly newsletter! It would make Alfred Pennyworth proud.\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><strong><a name=\"at_home_workout_7\"><\/a>Home Workout #7: The PLP Progression<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-21826 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-713x399-1.jpg\" alt=\"At Nerd Fitness we encourage everyone to get to their first pull-up!\" width=\"713\" height=\"399\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-713x399-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups-300x167-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Steve-Pull-Ups.jpg 943w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The <a href=\"https:\/\/www.nerdfitness.com\/blog\/that-time-i-did-2440-pull-ups-the-60-day-plp-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">PLP is a progressive program<\/a> in which you complete one additional rep of three exercises &#8211; <a href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/04\/25\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-Ups<\/a>, <a href=\"https:\/\/www.youtube.com\/watch?v=5hSWtDAXZsg\" target=\"_blank\" rel=\"noopener noreferrer\">Lunges,<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/2011\/02\/15\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-Ups<\/a> &#8211; every day, for two months.<\/strong><\/p>\n<p><em>NOTE: This is NOT a beginner program, and should not be attempted unless you have been training consistently and can do multiple repetitions of pull-ups and push-ups with great form.<\/em><\/p>\n<p>Like this perfect push-up:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"404\" height=\"227\" \/><\/p>\n<p>And this perfect pull-up:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3585416\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/pull-up-staci.gif\" alt=\"The classic pull-up\" width=\"404\" height=\"227\" \/><\/p>\n<p>Here&#8217;s how the PLP Progression works:<\/p>\n<p><strong>Day 1:<\/strong><\/p>\n<ul>\n<li>Pull-ups: 10 reps<\/li>\n<li>Push-ups: 10 reps<\/li>\n<li>Lunges: 10 reps (each leg)<\/li>\n<\/ul>\n<p><strong>Day 2:<\/strong><\/p>\n<ul>\n<li>Pull-ups: 11 reps<\/li>\n<li>Push-ups: 11 reps<\/li>\n<li>Lunges: 11 reps (each leg)<\/li>\n<\/ul>\n<p><strong>Day 3:<\/strong><\/p>\n<ul>\n<li>Pull-ups: 12 reps<\/li>\n<li>Push-ups: 12 reps<\/li>\n<li>Lunges: 12 reps (each leg)<\/li>\n<\/ul>\n<p>How long do you keep doing this?<\/p>\n<p>As originally envisioned by Chad Waterbury, the PLP Workout lasts 60 days.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3604321\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/spit-up-drink.gif\" alt=\"A man realizing how difficult this at-home workout will be.\" width=\"314\" height=\"216\" \/><\/p>\n<p>Yeah&#8230;by the end of it you&#8217;ll be doing more than 50 pull-ups.<\/p>\n<p><strong>There are two versions:<\/strong><\/p>\n<ul>\n<li><strong>If you can do 10 straight pull-ups:<\/strong>\u00a0Start day 1 with 10 reps of each.<\/li>\n<li><strong>If you cannot do 10 straight pull-ups:<\/strong> Start day 1 with 1 rep of each.<\/li>\n<\/ul>\n<p><strong>Complete your required reps each day in as many sets as you need, whenever you need to.<\/strong> The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form.<\/p>\n<p>Want to learn more? Check out my <a href=\"https:\/\/www.nerdfitness.com\/blog\/that-time-i-did-2440-pull-ups-the-60-day-plp-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">results on the PLP Workout<\/a>.<\/p>\n<h2><strong><a name=\"at_home_workout_8\"><\/a>Home Workout #8: The Star Wars Workout!<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3977631\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap.jpg\" alt=\"Ackbar dressed as a rapper\" width=\"1052\" height=\"559\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap.jpg 1600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap-300x160-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap-713x379-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap-768x408-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap-1536x817-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/star-wars-rap-600x319-1.jpg 600w\" sizes=\"(max-width: 1052px) 100vw, 1052px\" \/><\/p>\n<p><b>Do you have access to a hallway that you can commandeer for a bit?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Then you can <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-star-wars-workout-jedi-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">do our Star Wars Workout<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"The Star Wars Workout!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Z073prQkBYo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s designed to be done in a very small space, like your home&#8217;s hallway&#8230;or an escape pod.<\/span><\/p>\n<p><strong>The &#8220;Padawan&#8221; Level of this workout is:<\/strong><\/p>\n<ul>\n<li>30-second knee or feet front plank (3 Sets)<\/li>\n<li>10 assisted squats or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a> (3 Sets)<\/li>\n<li>10 doorway rows (3 Sets)<\/li>\n<li>A 60-second Farmer-carry (Farmer\u2019s Walk) dumbbells (or milk jugs) (2 sets)<\/li>\n<li>March in place for 3 minutes of intervals (6 sets of 20 seconds on, 10 seconds off)<\/li>\n<li>8 elevated or knee <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a> (4 sets)<\/li>\n<li>60-second Doorway Leans (2 sets)<\/li>\n<\/ul>\n<p>If you want to advance to the Jedi Knight or Master Levels, check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-star-wars-workout-jedi-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Star Wars Workout,<\/a> which will also offer you a full description of each move.<\/p>\n<h2><strong><a name=\"bonus_workout\"><\/a>Bonus No-Equipment Workout: The Playground Circuit<\/strong><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"20 Minute Playground Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/6XPpED70f2A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Do you have a nearby playground? <\/b><span style=\"font-weight: 400;\">Why not work out there! If you have kids, you can do it together. Or let them ignore you. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ll give you a Level One workout, and a Level Two. Check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/playground-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 20-Minute Playground Workout<\/a>\u00a0for some Level Three exercises. <\/span><\/p>\n<h3><b>Playground Workout Level One:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternating step-ups: 20 reps (10 each leg) <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevated push-ups: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Swing rows: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Assisted lunges: 8 reps each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bent leg reverse crunches: 10 reps<\/span><\/li>\n<\/ul>\n<h3><b>Playground Workout Level Two:<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bench jumps: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lower incline push-ups: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Body rows: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunges: 8 reps each leg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Straight leg reverse crunches: 10 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After you\u2019ve gone through a complete set three times, go down the slide!<\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/at-home-newsletter\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWorking out doesn\u2019t have to suck&#8230;we know how to make it fun! Join the Rebellion to become part of our community!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><b><a name=\"build_muslce_lose_weight_from_home\"><\/a>Can Home Workouts Build Muscle or Help With Weight Loss?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter  wp-image-3977632\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin.jpg\" alt=\"A LEGO penguin\" width=\"870\" height=\"439\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin.jpg 1600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin-300x152-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin-713x360-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin-768x388-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin-1536x776-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-penguin-600x303-1.jpg 600w\" sizes=\"(max-width: 870px) 100vw, 870px\" \/><\/p>\n<p><b>Throughout our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\">Online Coaching Program<\/a>, we get two common questions for those wanting to train at home:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can working out at home help me build muscle?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can working out at home help me lose weight?<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The answer to both of these: <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">yep<\/span><\/span><span style=\"font-weight: 400;\">!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s tackle them one by one.<\/span><\/p>\n<p><b><i>#1) Can working out at home help me build muscle?<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can 100% build muscle mass at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just ask out friend Jimmy here:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3886182\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training.png\" alt=\"Jimmy before and after he did bodyweight training\" width=\"621\" height=\"310\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training.png 621w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training-300x150-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jimmy-before-after-bodyweight-training-600x300-1.png 600w\" sizes=\"(max-width: 621px) 100vw, 621px\" \/><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/no-gym-no-problem-jimmy-the-engineers-epic-transformation\/\" target=\"_blank\" rel=\"noopener\"><em>Read more on how Jimmy turned into Spider-Man from home!<\/em><\/a><\/p>\n<p><b>The trick is to follow a <\/b><a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\"><b>progressive overload<\/b><\/a><b> strategy, as Coach Jim outlines in this video:<\/b><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>With progressive overload, we want to make our workouts more and more challenging, thus putting additional strain on our muscles.<\/p>\n<p><strong>So to build muscle with home workouts, focus on:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing your repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreasing your rest periods between exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performing more difficult variations (knee push-ups to push-ups).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing your time under tension (by going slower).<\/span><\/li>\n<\/ul>\n<p>That will help you build strength and muscle from your casa.<\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Next up<\/span>:<\/span><\/p>\n<p><b><i>#2) Can working out at home help me lose weight?<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can totally train at home for a successful weight loss strategy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, we have a great example with one of our<\/span><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> Online Coaching Clients<\/span><\/a><span style=\"font-weight: 400;\">, Sarah the Supermom:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3894798\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-2021-BeforeAfter_RE2_SarahP_red.png\" alt=\"This picture shows Sarah&#039;s transformation\" width=\"621\" height=\"310\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-2021-BeforeAfter_RE2_SarahP_red.png 621w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-2021-BeforeAfter_RE2_SarahP_red-300x150-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NF-2021-BeforeAfter_RE2_SarahP_red-600x300-1.png 600w\" sizes=\"(max-width: 621px) 100vw, 621px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The trick here is to couple your home workouts with adjustments to your nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re big believers that you can\u2019t outrun your fork, so <strong>any <\/strong><\/span><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-lose-weight-without-dieting-5-rules-of-weight-loss\/\" target=\"_blank\" rel=\"noopener\">successful weight loss plan<\/a> will include a focus on building a healthy plate. <\/strong><\/p>\n<p><span style=\"font-weight: 400;\">That will look something like this:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3616724\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png\" alt=\"If your meal plate looks like this, you&#039;re doing a lot of the heavy lifting for weight loss.\" width=\"720\" height=\"567\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png 720w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-600x473-1.png 600w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<p><strong>If you want some help on adjusting your nutrition, I\u2019ve got two great resources for you:<\/strong><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener\"><b>The Nerd Fitness Guide to Healthy Eating<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;\">This massive resource will help you slowly adjust your nutrition, without forcing you to give up the food you love (yes, you can still eat pizza here and there). No more diets, instead we\u2019ll work on building habits together.<\/span><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener\"><b>Nerd Fitness Coaching<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;\">If you want to take it to the next level, one of our trained professionals can help you adjust your way of eating to help you reach your goals. No shame. No judgment. Just a like-minded nerd who will show you the way.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tYou don\u2019t need to do this alone. Learn how we can help.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<h2><strong><a name=\"build_your_own_workout\"><\/a>How to Build Your Own At-Home Workout<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3628908\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home.jpg\" alt=\"You can workout in a home just like this!\" width=\"1920\" height=\"1496\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-300x234-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-768x598-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-713x556-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/home-600x468-1.jpg 600w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><b>We just went over <span style=\"text-decoration: underline;\">8\u00a0workouts<\/span> you can do at home (<a href=\"https:\/\/www.nerdfitness.com\/blog\/playground-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">plus a workout you can do in a park<\/a>).<\/b><\/p>\n<p>You don&#8217;t have to stick to these though!<\/p>\n<p><strong>I have two resources to help you design your own no-equipment workout:<\/strong><\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 42 Best Bodyweight Exercises<\/a>:<\/strong> This guide will teach you how to perform the best bodyweight exercises &#8211; no equipment required! Check it out if you are unfamiliar with any of the movements referenced in today&#8217;s guide.<\/li>\n<li><strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Build Your Own Workout Routine<\/a>: <\/strong>Once you&#8217;re comfortable with a handful of bodyweight exercises, use this guide to pull them all together into a full-body workout!<\/li>\n<\/ol>\n<p>That should get you going on building a workout you can do in the comfort of your own home.<\/p>\n<p>Want more? Alright, eager beaver, I got you.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3628796\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/eager-beaver.gif\" alt=\"This beaver is ready to start his at home training. \" width=\"392\" height=\"294\" \/><\/p>\n<p><strong>We built THREE options for people just like you:<\/strong><\/p>\n<p><b>1) If you want step-by-step guidance, a custom workout program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/b><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3574583\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/NERD-CoachingBanner2019-00-Main-2d1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want a daily prompt for doing workouts at home, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p><strong>Try your free trial right here:<\/strong><\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><strong><span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating these bodyweight moves into your training. <\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3627340\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"70.113.28.24\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-04-19 23:12:04\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>Alright, your turn: <span style=\"font-weight: bold;\">I\u2019d love to hear how your home training is going!<\/span><\/b><\/p>\n<p>Which workout above did you try? Did you make one of your own?<\/p>\n<p>Leave a comment below with your results or any questions you have on working out at home.<\/p>\n<p>For the Rebellion!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS:\u00a0<\/strong>If you were going to buy one piece of equipment to utilize in your home, <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">a kettlebell<\/a> would offer you a lot of versatility:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3611326\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/the-kettlebell-swing-2.gif\" alt=\"Coach Matt showing you how to rock the kettlebell swing.\" width=\"520\" height=\"281\" \/><\/p>\n<p>###<\/p>\n<p>Photo Sources: <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/14655642913\/\" target=\"_blank\" rel=\"noopener\">Home Sweet Home 2<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/27381278819\/\" target=\"_blank\" rel=\"noopener\">good dog<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/42598755700\/\" target=\"_blank\" rel=\"noopener\">The minifigures of this series are really beautiful<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/33197589406\/\" target=\"_blank\" rel=\"noopener\">it&#8217;s a rap<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/blackzack00\/32552262073\/\" target=\"_blank\" rel=\"noopener\">my friend:)<\/a>, Ekaterina Minaeva \u00a9 123RF.com, <a href=\"https:\/\/pixabay.com\/photos\/hotel-living-room-indoors-595121\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hotel Room<\/a>, af8images \u00a9 123RF.com, Tithi Luadthong \u00a9 123RF.com, <a href=\"https:\/\/pixabay.com\/photos\/vintage-house-bicycle-home-1149558\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vintage House Bicycle<\/a>,<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">You probably don&#8217;t want to actually do this workout in a cave. Hitting your head on a stalactite\u00a0wouldn&#8217;t be fun.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Check out <a href=\"https:\/\/www.t-nation.com\/training\/plp-the-60-day-challenge\" target=\"_blank\" rel=\"noopener noreferrer\">Chad&#8217;s great post here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-7-best-at-home-workout-routines-the-ultimate-guide-for-training-without-a-gym\/\">The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to start working out, but you don\u2019t want to leave the house? No problem!\u00a0 Our online coaches specialize in helping people get fit from home. If you\u2019re in a hurry, sign-up for our free weekly newsletter and we\u2019ll send you PDFs of our \u201cWork Out at Home\u201d guides! Let\u2019s go over the [\u2026]<br \/>\nThe post The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":2574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2572"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=2572"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2572\/revisions"}],"predecessor-version":[{"id":2655,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/2572\/revisions\/2655"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/2574"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=2572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=2572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=2572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}