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The Star Wars Exercise (Practice Like a Jedi!)

It's Star Wars time!!!

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

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

We focus on creating nerdy-themed exercises and at the moment one among 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 the moment’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 tissue, and get your physique to start out pondering “POWER!”.

It additionally contains some static holds, whole-body actions, and even grip power 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 a bit of “scruffy trying.”)

Time: 30-45 minutes

Gear wanted:

Should you’re having hassle discovering any of the above objects, we stroll you thru some intelligent replacements in Tips on how to Construct a Residence Health club (When Every little thing is Offered Out).

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

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

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

Half 1: SkyWalker Handstands

This is an awesome photo

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

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

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 Pressure-telepathy to inform us the way it goes.

If you wish to change into a handstand grasp, we’ve got 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:

  • Padawan: 3 units of 10 assisted squats or squats
  • Knight: 3 units of 10 bounce squats
  • Grasp: 3 units of 10 field jumps (STEPPING DOWN AFTER JUMP!) or tuck jumps (bringing the knees up)

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

We would like you to do the identical.

Listed here are your Jedi bounce variations:

You could possibly do squats or assisted squats:

All too simple? Go for bounce squats!

Coach Staci showing you how to perform the jumping squat

True Jedi Masters can be doing tuck jumps or field jumps:

Be careful on your box jump! But it is a bodyweight exercise.

Relaxation: 1-2 minutes in between units. Preserve issues protected – 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:

  • Padawan: 3 units of 10 doorway rows
  • Knight: 3 units of 10 towel doorway rows or band-assisted chin-ups
  • Grasp: 3 units of 5-10 chin-ups

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

We'll get you strong like this.

Leia is powerful, and it’s good to be sturdy too.

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

You are able to do rows from a doorway:

Coach Jim showing you the doorway bodyweight row

You are able to do towel doorway rows or band-assisted chin-ups: 

Coach Staci showing you how to do an assisted chin-up!

You’re coaching is full when you are able to do regular chin-ups or pull-ups:

The classic pull-up

Relaxation: 1-2 minutes in between units. Preserve issues protected – 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 can 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 powerful. 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 may be achieved with dumbbells or some impromptu weights:

Coach Staci showing Farmer's Walk

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

Rack carry:

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

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

Stroll or stand for 60 complete seconds with weights at shoulder peak. Grasp-level for those who’re capable of knock out 10 complete lunges (5/facet) throughout that point).

The aim with Chewbacca Carries is to choose 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 power, and muscular power, and fires up your physique’s central nervous system.

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

Half 5: Han Solo Shuttle runs

A picture of a Han Solo toy

I really like Han.

He shoots first (actually) and asks questions later.

He additionally runs into conditions the place he won’t have the higher hand.

Han does always find some trouble to escape form

This spherical of your Jedi Exercise seems like:

  • Padawan: March in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Knight: Excessive knees in place for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)
  • Grasp: Alternating units of excessive knees and burpees for 3 minutes of intervals (6 units of 20 seconds on, 10 seconds off)

A Tabata Timer could be useful in setting your intervals right here.

We’re having you largely run in place since you’re most likely trapped inside your own home (or escape pod). When you’ve got 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

While 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: Pressure Push-Ups

A cool shot of Star Wars LEGOs

Half 6 of your Jedi Exercise seems like:

  • Padawan: 4 units of 8 elevated or knee push-ups
  • Knight: 4 units of 8 push-ups or dive-bomber push-ups
  • Grasp: 4 units of 8 pike or handstand push-ups

That is most likely my favourite Jedi transfer. Channel the Pressure, 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 Pressure Push in actual life…but, it doesn’t imply we are able to’t construct up our explosive Pressure push muscle tissue.

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

Rebel Leader Steve doing knee push-ups

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

Rebel Leader Steve showing you the divebomber push-up

Are you now the grasp? Then you definately’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 it’s good to.

Half 7: hanging Over the Sarlacc

This is a great LEGO pic

The final part of the Jedi Exercise seems like:

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

Typically, Jedi discover themselves coping with a creature that wishes 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 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 grasp 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 for those who ever lose an higher appendage in a lightsaber duel (it occurs to one of the best of us).

Be aware: 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 means up!

Could the drive be with you (Subsequent Steps)

A picture of two Star Wars toys

Right here’s a recap!

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

As I talk about in our information, Tips on how to Construct Your Personal Exercise Routine, I usually suggest newbies full a full-body exercise two to 3 occasions per week.

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

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

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

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

Don’t get me incorrect, 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 would like an expert coach in your pocket, who can do video type checks, present suggestions, and modify your exercises primarily based on the gear you’ve gotten accessible, take a look at our 1-on-1 On-line Teaching Program! 

For instance, let’s say you end up caught indoors, and also you need any individual to custom-build you a exercise program primarily based on the gear and furnishings you’ve gotten. 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 study extra by clicking on the field under: 

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

Strive your free trial proper right here:

Choice #3) Turn out to be a part of the Rise up! We want good folks such as you in our group, the Nerd Health Rise up (the true identify).

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

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

Did you attempt the Star Wars Exercise?

What degree are you on?

Any workouts that we missed that may be excellent for a Jedi?

Let me know within the feedback!

Could the Pressure be with you.


PS: Should you’re searching for extra nerdy-themed exercises that may be achieved at wherever, take a look at The 8 Greatest At-Residence Exercise Routines.


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

gif supply: stroll in place,



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