Nerd Fitness Core Workout
The Nerd Fitness Core Workout consists of three exercises:
1) The Squat – This exercise is one of the most basic movements in any strength training program.
It’s also very effective at building overall muscle mass and improving your body composition. If you’re not doing squats, then you’re missing out!
I recommend starting with 3 sets of 10 reps (or less if you have limited mobility). You’ll get stronger from there!
2) The Bench Press – This is another great movement for building up your upper body.
It will strengthen your chest, shoulders, triceps, bicep curls, and even your back muscles. You can do 3 sets of 15 reps or less depending on how much weight you want to lift.
3) The Deadlift – This is the last exercise in the core routine because it requires a bit more skill than the other two.
To perform the deadlift properly, you need to keep your hips lower than your knees. This means that when you pull the barbell off the ground, you don’t just push it upward like a normal squat would require.
Instead, you bend over and place your hands flat on top of the floor before pulling yourself up into a standing position. When performing this exercise correctly, it strengthens all of your major musculature including your quads, glutes, hamstrings and calves. It also works as an excellent lower back and core strengthener.
Each of these lifts takes about a minute to complete so you can easily string them together into one exercise that will take about 20 minutes to finish. The best way to do this is to warm up, lift the three exercises, and then cool down.
Warming Up and Cooling Down
The warm up consists of a general range of motion with your body and some basic stretching. Here’s how it’s done:
1) Foam Rolling – Use a foam roller to work out the kinks in your muscles.
Start with your calves, then do your quads and hamstrings, then your arms, lower back, and shoulders.
2) Dynamic Stretching – This is a form of stretching where you move your muscles through their full range of motion.
You simply go through a big range of motion with each of the major muscle groups in your body. It’s kind of like a more tame form of what you did as a kid when you would jump around before class to get “un-tired”.
To give you and idea of what this could look like, here’s an example:
Bouncing on your toes, then stretching your heels down towards the ground, then bending side-to-side.
3) Deep Breathing – Take a few minutes to just focus on breathing slowly.
Breathe in through your nose and out through your mouth. This will help calm you down and reduce stress.
After you do this, you’re ready to start your lifting portion of the workout!
Cooling down is just as important as warming up, if not more so. As you lift weights, you create tiny tears in your muscles.
While your body is repairing these tears as you rest, it’s also ramping up its muscle building processes. If you don’t cool down, your body won’t go through this repair process and muscle building process as effectively. This means that you could actually lower the effectiveness of your workout if you don’t cool down properly!
The best way to do this is simply to do the opposite of what you did in your warm up routine. So, just some basic stretches.
1) Static Stretching – Hold the stretched position for at least 20 seconds.
2) Dynamic Stretching – Move through a big range of motion for each muscle group.
Your workout is now complete and you should feel relaxed and ready to do it all again tomorrow! If you can, try to find time to do this three times a week with at least one full day of rest in between each session.
Also, with the right supplements, you can improve your strength gains and results even more! Creatine and whey protein are two of the best supplements out there.
Try to find time to take these as well.
Me and my buddies at the gym have also found that workout music really helps us get in the zone. While it may seem a little silly to some of you, something as simple as your listening preferences can really up your game.
Sources & references used in this article:
You’re Not Lost: An Inspired Action Plan for Finding Your Own Way by V Lakhiani – 2019 – Rodale Books
Girl, Stop Apologizing: A Shame-free Plan for Embracing and Achieving Your Goals by P Kane-Hamer – 2018 – openaccess.city.ac.uk
Crazy Love: Dealing with Your Partner’s Problem Personality by R Hollis – 2019 – books.google.com
American nerd: The story of my people by WB Johnson, K Murray – 2007 – books.google.com