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Hi, I'm looking for a recommendation. I'd like to ask if anybody knows about some bodyweight beginner program that is straightforward and not very long (around 20 minutes per workout) and with minimal or no equipment needed. I own GMB's Integral Strength and Parallettes 1, which I enjoyed a few years ago when I was way more active physically. But althought they're great programs, I don't have the time right now to go through the endless videos and variations to try, and assessments and all. I'd like something simple: do this x times x sets, something that will help me get started so later I can get back to other activities I used to enjoy. Thanks, guys!

So I've been out, and not for a lack of trying. I think it's been years since I actually completed a challenge satisfactorily (probably because of the depresso and the drugs 😝). Tried to do the last challenge as @sarakingdom suggested, but I kept procrastinating, and here we are. For those not following the absolute disasterpiece that is my Instagram fitness-turned-meme-page, I haven't really trained since lockdown, I've been sleeping on the couch for a year (because I can't afford to fix the room), depression hit hard and I ended up dropping out of school, and I'm on my second week of withdrawals from 3 different meds, (though I think I'll keep taking one for a little bit more). My challenge is to force myself to be healthy, one step at a time. I'd like to start with the easiest ones, and maybe I'll add more layers once I'm able to make them habits: Take my vitamins Get a workout (very loose definition) in Track sleep and water intake The first part of every game I've enjoyed playing ALWAYS sucks butt. It's a tutorial, you know what to do, but doing it just sucks. I guess this is my Temple of Trials... EDIT: Actually, Goodsprings might be a better representation; waking up at a home clinic after having a bullet extracted from my head. The game was rigged from the start.

Hey yall! I'm new to nerdfitness and I jus gotta say, this is amazing! Anyways... I just made myself an at home workout plan and I have no idea if it's any good or what I need to add/remove. ANY advice would be so helpful! Im doing resistance band and 5&10 pound dumbells for equipment. -4 workouts per week. -Plank& yoga challenge everyday. I have two different workouts and my plan is to alternate them. Circuit A: Tricrp extension Seated calf raises Reverse crunch Donkey kick Chest fly Standing abduction Kneeling crunch Lying hamstring curl Elevated glute bridge Pull apart Wall squat Russian twists Lying pullover Lying hip abduction Circuit B: Glute kickbacks Seated clam Bicycle Superman Tricep dips Pull-through Lying windshield wipers Bent over row Bent over reverse fly Sumo squat calf raise Lying oblique crunch Front/side raise Fire hydrants Bicep curl Is that too many exercises?? Should I split it into 3 separate circuits? Im planning to do repetition circuit and going to go off of my first workout to see where I am physically. Pleaseeeee if anyone has some advice I would so appreciate it. I can't wait to get this started and get back into shape.

So, I finally got over my gym anxiety by signing up for a beginning weightlifting class and finally feel like I can step into a gym without feeling overwhelmed - woot. But, the class is over now, and I need some help creating a routine so that I can keep this going. Now, I'm about to say something that very few people here are going to like, but, I need to avoid deadlifts for now. See, my class trainer was big into deadlifts, but for the life of me I cannot perform one with good form. My lower back is fairly weak, my shoulders are underdeveloped, and my hip hinge has no idea how to function. So what I need are accessory exercises so I can at least do a deadlift correctly first. Here's what I've come up with so far: Incline DB Press: 4x8 Lat Pull-Downs: 4x8 (part of the DL training) Back Squats: 4x8 (will alternate with goblet squats until I feel ready for front squats) DB Flys: 4x8 So I'm thinking at least another lower body movement and/or a movement to improve my deadlift form. Thanks

Hi everyone. I'm a complete newb to NF, I've literally posted my first challenge 2 days ago, but I can't resist a forum! I'm 160cm/5'3" female and 84kg. I've got 2 children, my youngest is 21 months. I've not really done any exercise since before I had kids, even then it was just occasional swimming, and I've slowly ballooned to the fat and flabby person I am today. I want to change that. I adore the way strong women look. I'm not aiming to be a size 0 with no waist or boobs or arse. I want to have shape, strength and definition. If I choose to go down the route of weights would I achieve that? Would my cardiac health improve incidentally or should I incorporate that into my new and improved lifestyle? Do you have any pointers for a complete novice? Thanks in advance. From reading through the forum I'm excited for what this year has to offer!

I'm 21 (137 lbs) and hitting gym for the first time . I don't have any knowledge about shaping body so I have a partner with me who has some experience with gym and I follow his instructions ... here is what we did in the first week : day 1 : warm up - mix workout ( push ups(15 - 20 reps) , chin ups ( hardly 3) , sit ups (50 reps) , biceps , triceps , wings ). day 2 push ups , chin ups , sit ups, chest day 3: push ups , chin ups , sit ups, arms day 4: push ups , chin ups , sit ups, biceps , triceps tomorrow : shoulder here are some issues: 1- a buffed up dude told me to do mix workout but my partner didn't agree (so im super confused cause buffed up dude is way more experienced than my partner) . 2- the buffed up admin of the gym smiles in an inappropriate (devilish) way when he see me working out and struggling with gym equipment which de-motivates me a lot. 3 - I got stronger lower body and my partner has stronger upper body .. he is not even interested in lower body training so he told me to ignore legs workout saying "our upper body needs more focus , we will think about lower body training once upper body is in shape " 4- my back is hurting after 4 days of abs workout .

I frequent pinterest in search of new workouts or movements and nutrition. Something I have been having fun doing is the superhuman (marvel, DC, etc.) Workouts by Niela Rey. I'm attaching a couple cool ones but they are as endless as the heros (and villains) they're named after!

So I recently agreed to take part in a 5k run as part of a fund raiser in July/August - the final date isn't set. I'm basically a non runner but wouldn't consider myself a couch potato. I work in a kitchen 10+ hours a day and can comfortable walk in excess of 20 miles without much issue. As such I've picked up the NHS Couch to 5k App and started on week two. I've done my first two runs without too much issue. Its a challenge but I'm recovering pretty fast. Obviously I have a deadline now and I was wondering if it would be sensible to try to speed through doing a run every other day cutting it down to about 5 weeks to complete the training, plenty of time to give myself an extra day to recover here and there when I need it. Or is this just asking to risk injury? Currently I'm doing warm up walk 5 mins; 90 secs jogging, 2 mins brisk walk x5, 90 second jog and cool down walk. I'm boarding on a stitch towards the end of the last two runs but pretty much recovered after the cool down and have energy to spare then. Any advice or tips to increase efficiency would be much appreciated!

I just had my 5th class. It's super fun! However, I'm extremely out of shape. A positive thing, though, it's that I started this to motivate me to exercise, and it's working. There are a couple of things that I'm wanting to do, to get better in my classes: 1. Become Staminus Maximus, the god of stamina. 2. Inject Hulk serum into my limbs, to improve my strength. 3. Get better at eating the right things. Any tips for the kinds of exercise I would be doing, and food I should be eating, outside of class? For perspective, I haven't exercise for a full year, before starting Muay Thai.

To begin this Battle Log I would like to note that the last few days have been amazing on here. Upon joining I have been so thankful to find like minded folks and so much support from a community. This is exactly what I've been needing. To begin my Day 1 of "Birth of a Legend". We, as in my girls and I, have been very productive. They got up, had breakfast and we went to get groceries. While procuring the vittles for my humble hovel, we ran into a few friends and chatted them up which is a pretty big deal. After we got back home they stayed on their daily routine and went to sleep. I kept focus and began to slay laundry and any pile of random things I found and kept working on gaining control of my life/ home/ everything. So far, so good. I will try to post as often as I can on here to remain accountable to my quest and the community. Thanks to whoever reads this.

Here is the list I have created for my character, I may even add more quests for no XP just to keep progression. But my main concern is becoming consistent.

I just started running! Today! After a period of contemplation and a couple false starts, I finally got it going, just this morning. I'm not really a beginner here. I started the sports & exercise thing a few years ago (2014). Back then I was right here, in the Rebellion! I must still have journals lying around the NF's server. I've been off for a while but now I'm back bc I need the exchange. I'm an adult-onset athlete, and when I started out, I wanted to try everything. I was/am so freaking curious. I've done beach rugby, swimming, free weights, bodyweight, biking, crossfit, muay thai and boxing. I know it looks like I don't know what I'm doing, but I have a hectic life, and I do what I can when in the situations I find myself. Apart from being sick/injured, I haven't spent a month without some kind of training for the past four years. So there you go, it's working. For myriad reasons, all related to being broke af, I decided to start running. I got these great nikes someone gave me as a present, working legs, conditioned body and strong core. I got all I need and some more. So I put them pretty pink nikes on this morning, got out the door and did the first run on a program I got off a magazine online. Here is the goal: DO THREE RUNS A WEEK, FOR 5 WEEKS It's a program to prepare for a 5K run, which I'm hoping will take me out of beginner level in running. I don't really plan on racing any time soon, bc I can't afford registrations lol. I am really, tottaly broke, it's hard even to explain it. Suffice to say I haven't been eating as weel or as much as I would like. What else is going on: STRENGTH It keeps me sane. Some people lift for power, some for fun, some for fitness. I lift for mental health. I got a cheap gym membership, which is highest priotity (higher than meat), and I plan to work out twice a week, on days I'm not running. SWIMMING I got that membership on a promotional deal, which allows me a swimming session per week. I like it, I am good at swimming. It works off pain (I'm battling chronic fatigue and it hurts like rheumatism) and eventual DOMs. DIET I put on loads of weight during the worse of chronic fatigue and the bad anxiety period right before it (when I wasn't lifting, I must note). I came up with a low-cost diet system in which, after sunset, I can only have either salad or soup. I haven't been very faithful to this system bc let's face it dieting is hard. My favorite cheats are popcorn, for enjoying some TV with my SO, chocolate cookies and pasta. I'm a hell of a cook and I make awesome pasta. So it's hard... I also do work whenever any comes my way (I'm an unemployed lawyer, so there's always some little thing to do). And I study. And actually this is what I do, I study. For 20-25 hours a week. I'm that kind of nerd. I'm preparing to enter civil service as a public attorney, so this takes up most of my time, discipline and energy. But running is not very time consuming, and it realieves stress, and it will help me with my extra weight, and it's a skill I can work on by myself, and it's something to do outside the house when you can't afford outings... SO LET'S RUN!

Hello everyone! This is my very first post on the NF forums, and I'm hoping to find some help. I'm a 21 year old female, 152 lbs, and since I was in late elementary school (so about 13 or so years), I've hated my body and have never been comfortable in my own skin. I was diagnosed with PCOS (Poly Cystic Ovary Syndrome) and have been told that that is the reason why I've always had issues losing weight and getting healthy. I've been thinking about it lately, and I realized I never actually tried to exercise properly, and I'm just using my syndrome as an excuse as to why I haven't been able to put of weight. When I was in community college, I walked for thirty minutes to an hour every day and was totally fine. When I started my desk job, I put on so much weight from unhealthy meals and canned teas that I very regrettably later on found was filled with grams and grams of sugars. I probably had about five a day when I worked. Fast forward five years, I've dropped the sugar filled drinks all together but I still eat very unhealthily. So lately, I've been looking into eating better and working out, and this time I'm determined to start and work hard at it; I want to be comfortable in my skin and happy with my body for once. So I turned to Pinterest, Instagram, Google to look up different workouts and see what other people were doing, and probably saw too much; I feel like I've seen so many different workouts I don't know where to start. Yesterday, I did my first workout since high school PE classes xD I decided to try and work on glutes and legs, so I did ten minutes on my stationary bike for a simple warmup (I was actually decently impressed with myself, I thought I'd be dying and out of breath by the end of easy peddling, but I didn't breathe hard or sweat at all); I did 10 reps of goblet squats with a 10lb dumbbell, 10 stationary lunges per leg with a 7.5lb dumbbell, 10 straight leg RDLs with a 7.5, 10 jumping squats, 10 hip thrusts with a 7.5, and 10 side lunges. I was supposed to do 3 sets of each exercise, but I could only manage 1 set. My legs are dying today. They only really hurt when I walk up and down stairs and hurt a little if I move how they're positioned while I'm relaxing, but hopefully I'll get to the point where they won't hurt so much after a workout. I want to work more with dumbbells over time, do the beginner body weight workout tomorrow, and I was going to try some yoga this week as well, but do not know where to start. I want to work out three to four times a week, with a rest day in between each workout, but I still feel like because I saw so many different types of workouts, I don't know where to start. I only started a workout yesterday because I was aggravated with myself for looking into working out for days without actually starting; I knew if I kept looking into it, I'd eventually lose interest and not actually start. I have an outline of what I want to do: Glutes and legs one day, yoga one day, and beginner body weight the third day, with flexibility stretching and walking on my rest days. Now that I have an outline, I need to figure out what exercises I should put into them xD Does anyone have any recommendations for glutes and legs, yoga, and flexibility stretching exercises?

So i'm planning on starting a 6 month workout challenge (to start me off) with gaining muscle mass. I'm fairly skinny, not that unsporty with 1,83cm and 80,4kg. My meal plan would consist of approximately 3000 kcal per day. Clean eating. Workout would be as follows: I start my training with 10 minutes on a rowing machine to war me up, followed by strength training. Day 1, Legs: Leg Press Leg extensions Thigh abductors Thigh adductors Leg curls Day 2: Back and Abs I'd do Chest and Back machines, which would be 3 for each in my Gym. Day 3: Biceps, Triceps and Chest Again i'd go for the machines, 1 biceps, 1 triceps and 4 chest I'm sorry right now i can't name them, i will look into it more but i have to study about now. I'd do three days on, one day off workout. Next three days i would go for functional workouts, with free weights and body weight. I love pull ups and push ups, but i don't know much about all that, and i just know a few exercises. My plan is to do one or two courses in those 3 days funcionality training like "body pump" or "functional" that my gym offers, those give you a full body workout in about 45 minutes. I would like to hear thoughts on that if its a good programm to start off with (i would probably stick to this for the course of 6 months). Kind regards, Duros.

Unfortunately, I'm not in a position to take a video right now. If it's needed I'll try getting one in the next day or so. I started with the academy about a month ago and placed into level 2 exercises. I feel like I'm progressing nicely with each of the exercises except Inch Worms which actually feel like they have gotten harder to do. Last week I found out that I was doing wall slides wrong (not pulling my shoulder blades together) as I moved my arms up over my head which made the exercise significantly easier. I am starting to think the reason I may be struggling with Inch Worms may be similar (not engaging a muscle group I should). The following is what I experience throughout the movement, is something here wrong? If I am using the right muscles can you suggest body weight movements to strengthen my biceps and shoulders to be able to properly do this movement? Starting Position - Bend at hip, control decent with back Doubled Over - Weight on feet, stretch of the calves and hamstrings Walk Out - Upper body weight bared by shoulders (Mostly on palms) Fully Extended - Upper body weight bared by top outer bicep and abdomen Walk Back - Upper body weight bared primarily by top outer bicep (fairly uncomfortably) and secondarily by forearms and shoulder (Mostly on finger tips) Doubled Over - Weight on feet, stretch of the calves and hamstrings Standing - Torso lifted by lower back and supported by abdomen

Hi all! The names Mike. I'm a 28 years old student, nerd, husband, and am trying to get into shape again after many false starts! I work at an elementary school for an after school program, where I'm trying my best to turn as many kids as possible into nerds (I run 2 weekly D&D games with 3rd and 5th graders). I enjoy playing basketball but I haven't played in a few years. I am self conscious about joining a team of some kind while I'm so out of shape. Any advice for someone who goes strong for a week or two and then lets the stress of research papers and junk food get the best of him, would be very appreciated! Main Goal: Do the beginner body weight work out at least two times a week in order to build a foundation for my fitness. Side Quests: 1) Do not go out for lunch during the week (when I'm sick of the healthy stuff we have at home) 2) Reset my horrible sleep schedule by waking up at 7:30 during the week. 3) Avoid looking at my phone in bed before I go to sleep. Good luck everyone and nice to meet you!

Hi, I just started Nerd Fitness, and only have a brief basic fitness background from 8 years ago when I played Ultimate in college. I tested into level 2 workouts and am not sure how to modify them to be more even levels of difficulty. 2A I find an easy workout, and yesterday I completed an extra set of all the exercises, performing unassisted squats. However, 2B I actively struggle with. While I increased the difficulty of the bodyweight lunges by making them unassisted (which feels like a decent workout) I truly struggle to do the inchworms and wall slides, and I can barely do the side planks for 20 seconds from my knees, let alone normal side planks. So I'm looking for advice on how to rebalance the training so that both A and B days are challenging. And ideally focus more on my upper body and core to address my weaker areas. Thoughts I had on modifications: Modifying the workout plan into a 3 day rotation where there are 2 full A days with planks, and one of the other two exercises added, and a normal B day. Switch to always having 2 B days a week. Upping the difficulty of A days by doing progressively more difficult movements and just keep working towards the standard B workout. If it makes a difference, I'm interested in parkour as a general fitness goal. Thanks

Hi I did my first NF Beginner's Bodyweight Workout on Saturday and my second today. I found it challenging initially (push-ups in particular are a killer!) and could only do two circuits on my first try. Although, I managed three circuits today. However, one thing that was not tough was the dumbbell rows. I strongly suspect I'm not using an appropriate weight. I am using a 2L bottle of milk, which weighs a bit more than 2kg. Steve's guide suggested a gallon but that's not a weight measure typically available in the UK for liquids. How heavy is it? Is there something of comparable weight and size anyone could recommend? I could fill a bucket, I suppose but I'm a little concerned that something too bulky would spoil the reps. Apologies for such a basic question and many thanks in advance for any help.

Hi guys! So I will be doing my first 4 week challenge during this course. I fell like I still have a lot to learn and I am so eager to get started. I love the idea of this challenge because I get to get to focus on bettering myself one small step at a time and I am all about people pushing themselves to be the best version of themselves that they can be. So I have decided to start with two main quests, out of which I will choose three small challenges in one and one small challenge from the other that kind of overlaps the two main quests in the end. I am starting small because I can tend to feel overwhelmed very easily and I really am looking forward to enjoying this and creating an awesome experience instead of a stressful one. Here we go! I have decided to focus on my weight loss, as well as spending time with my dogs. Sure, they see me everyday and we greet each other with hugs and kisses, but between life happening and all that it sometimes get tough when I realize that I don't spend all that much REAL QUALITY TIME with them. That is one thing at this moment that I also feel is super important to level up in my life. Like they say, if it bothers you then do something about it. QUEST: LOSE THE WEIGHT Challenge Goals 1. Eat Clean - Follow diet 2. More Weights - Weight Lift 4 - 5 times per week 3. More Cardio - Jog / Dance for 20 minutes at least once per week QUEST: PUPPY LOVE Challenge Goals 4. Tricks and Games - Play fetch with the big dogs 1 - 2 times a week Okay, so let me go ahead, prepare and do this! Whoop whoop!

Alright! Finally getting this up! (Only a few days late!) First time trying out the 4 week challenge, and I'm ready for it! It's been too long since I had a good structured fitness plan, so here we go! Starting with a weight of 240.6 lbs. (sans armor and clothing). By the end, I'm (realistically) going for at least 10 lbs, or more. 1. Lifting This one is the main focus. I have resistance bands right now, as I can't afford a gym membership, and my campus gym closes before the challenge ends. I have a program worked out, and will be posting updated (hopefully daily) of the progress. I'm trying to make lifting 3 times a week the minimum. 2. Cardio This one is also very important, since I need to get my high blood pressure in check. This will be two times a week, and consist of short runs (yes, even if it's damn cold outside) and a stationary bike I have. 3. Diet This one is also important, and while I don't have a set standard, I have a few things I'm doing. Cutting down heavily on fast food, more veggies (which is easier as I work in a restaurant where I can make my own food), and less white flour. 4. School This is just me trying to pass all my classes this semester. I've got two weeks left, and not failing any classes would be so nice! I have one I'm currently failing, and if I do well the rest of the semester I can squeeze out a C-. Not my finest work, but it'll do. The rest art A's and B's, so also keeping those up is good. Here's to this fat paladin finally changing his life around for the better!

I am Arcelas! I used to spam /yell this in WoW after every kill or successful herb gather. Now I plan to yell it while cars and guys in wheelchairs go whizzing by as I go for my daily walks. When the Taco Bell beckons like a dude outside a nudie bar in Vegas, I will resist the temptation. So welcome to the Starting Zone of my journey to get to level 60. (There is no level 110 lol) Main Quest: Lose 50lbs! 12/10/17 Starting weight 293 lbs Go from drinking a 2 liter every other day to only drinking one 12oz soda on Thursday with my Dad for Movie Night (currently, have been soda free for 10 days) Add vegetables to 4 breakfast meals a week (starting at 1 per week then working my way up to 4 by the end of the challenge) Walk at least 4 days a week for at least 10 minutes Break down the beginner bodyweight workout into manageable amounts reduce sets on first several workouts, with the goal being to complete a full workout by the end of the challenge. 1 set of each the 1st week (alternating workouts) increase that number as I grow stronger, culminating in complete workouts performed during week 4 (week 3 if I'm feeling up to it) This should prepare me for the new year. Yay 2018, the year we all turn into murlocs!

Hello, I am a librarian who wants to just sit on my couch and read. I have two high schoolers who are involved in activities and sports. They keep me going, so when I'm not working, cleaning/cooking, running to and from their activities I just want to sit. I went on my first 15 minute walk on the treadmill today. Yay me! I only have about 15-20 pounds to lose but I want to strengthen with basic physical activity. My goal isn't to be a body builder or fitness guru. I just want to be healthier and more active. So, here I am!

Hey all, I recently started my first challenge and I am looking to incorporate more strength training into my routine. I currently do yoga, which is great for flexibility, mindfulness and working up a sweat, but I think strength training would help me with my yoga and physique. After looking at some resources, I really like the Start Bodyweight routine, but I am worried about potentially overworking if I do that 3x a week and fill my off-days with yoga. Wanted to get your thoughts on that sort of mix and whether anyone has any negative experiences with the Start Bodyweight program? Thanks!

Hullo all! I'm James Penhallurick, a games design graduate, and currently self employed illustrator! I'm not entirely new to fitness and health, just over 3 years ago I was quite active, going to the gym at least 3 times a week, generally being more active than I am now! I've been on and off routines for the last 2 years, and now that I'm less busy in life, I've decided enough is enough! I want to get back to doing it all properly as I really enjoyed it! I do have a gym membership but I'm totally open to trying out new things, I'm relatively average size, bulked up a bit, currently looking to lose a little bit of pudge to get some definition, but ultimately I would like to be bigger, muscle wise. I've taken a look at the main site and there's so many awesome resources to see but I have no idea where to start, so I figured I'd post here! I'm looking to ease myself back into it all, but keep it interesting so I don't lose that initial motivation burst! Would love some suggestions! Also I'll add a photo of my derpy self if it gives you an idea of my current size. Many thanks, James

OMG I just attempted the Beginner Body Weight Workout for the first time!! and can I just say... It kind of kicked my ass!! But this is definitely woot worthy for me because I was sitting here on the sofa just checking some emails and suddenly a nerd fitness email popped up that said : YOUR FIRST QUEST: Complete your first strength training workout! And, tbh, I wasn't really feeling it. . . Buuuuut then I did it anyway! I only completed one circuit (I couldn't do it three times) but I am still going to congratulate myself on giving it a try and pushing myself. Yes, I had to pause for multiple seconds between each push up (even though I had to do the alternative one on my knees it was still SO hard) but I did ten of them! Yes, it might have taken 8 minutes or so to do those ten, but I still put in the effort and got em done! By the end of the workout I was panting, sweating, and feeling a little dizzy, so I decided to cool off and stretch. In the past I would have forced myself to do the workout three times, I would have felt like a failure, I would have felt guilty, but this time I remembered what nerd fitness is all about. That its about small changes and maintainable effort. It isn't about killing yourself or pushing to the point of pain. And because I didn't push myself to the point of pain or "this isn't fun i hate it", I'm actually looking forward to doing it again this weekend!!!! So woot woot!