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Nerd-Core Fitness 102 – Basic Workout (Day 3)

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Basic Workout for Geeks and Nerds to do at Home!

Here we are folks, the top floor of the Nerd-Core Fitness 102 Basic Workout Program!

Over the past couple of weeks I’ve laid out two at-home, body weight workouts (Basic Workout Day 1 & Basic Workout Day 2) for all you loyal Jerdlings which I’m sure you’ve added to your weekly routine… (you have started banging these out, right?!?)

Well it’s time to finish it out, so here is the final entry into the basic workout program!

Are you just starting out? Then give the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout) a shot first!

The 102 basic program is designed to help get you moving along your Heroes Transformation journey, get you used to the rigors of regular exercise and help to get your body into real-life superhero shape!

After 5-6 weeks of these workouts you should be feeling substantially more fit (assuming you are eating reasonably well; if you need some tips you can start here: The Basics of Healthy Eating)!

Now, are these workouts going to get you ripped like Batman? No, of course not… but remember that the caped crusader didn’t start off fighting the Joker on his first night of fighting crime, he built himself up slowly and methodically. It’s going to take a little while before you are punching evil in the face, but this is a great start.

All you need is a desire to improve yourself and the commitment of a little time and discipline.

Now let’s get to it, shall we?

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Nerd-Core Fitness 102 – Basic Workout (Day 2)

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Basic Workout for Geeks and Nerds to do at Home!Time to keep climbing the Heroes’ Transformation stairs and leveling up your fitness!

Last week we introduced the first workout in the new series of at-home, body weight exercises (Nerd-Core Fitness 102 – Basic Workout Day 1), and now it’s time to add another upgrade to your at-home workout routine!

Just starting out? Then be sure to give the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout) a shot first!

Assuming you’re eating right (if you need help with that, start here: Clean Eating 101), the 102 series of workouts will get you another step towards transforming yourself into a real-life superhero!

All you need is a desire to improve yourself and the commitment of a little time and discipline.

Now let’s get to it, shall we?

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Nerd-Core Fitness 102 – Basic Workout (Day 1)

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Basic Workout Routine for Geeks and Nerds to do at Home

It is time to level up your “Heroes Transformation” my loyal Jerdlings!

Already conquered the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout)? After 3-4 weeks you should be cruising through them with relative ease, and be ready to change things up.

This new series of exercises will keep you on your way to being a real life super-hero! (Let’s be honest; right now you are in fledgling sidekick territory, but you have to start somewhere! And no Robin, please put away the green underoos…)

If you dedicate a little time and couple the program with clean and healthy eating, desire, and some superheroic willpower and you will have the recipe for a Strengthening Solution worthy of Hogwart’s Alchemy class!

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Nerd-Core Fitness – Beginner Ab Workout

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Beginner Six Pack Ab Workout

Killer abs.

A shredded six pack.

The veritable Holy Grail of being in shape.

While I don’t necessarily agree with it being the pinnacle of fitness, I definitely get the appeal. Having a flat stomach or, even better yet, defined abdominal muscles definitely gives people a well-earned sense of accomplishment!

So what can you do to develop those little rolling hills of muscle across your stomach and those v-thingies on your hips?

First and foremost it is vital that you embrace the mantra “Abs are made in the kitchen.” Whether you are shoveling fast food into your face-hole or eating way too much healthy food it doesn’t matter how many crunches, roman chairs or obliques you do.

In fact, if you are really hitting the core workouts hard you might even look like you develop more of a belly!

Say what?!?

What happens if you are really trying to pack on muscle without reducing the fat stores around them is that the muscles just push the fat out further as they grow! Definitely not the ideal scenario by any stretch of the imagination, so make sure you are cleaning up your diet first and foremost (if you need some tips you can start here – The Basics of Healthy Eating. Better yet, everything you need to know detailed in “The Heroes’ Transformation Guide“!).

“You walk into a video store, you see 8-Minute Abs sittin’ there, there’s 7-Minute Abs right beside it. Which one are you gonna pick, man?” – Hitchhiker, There’s Something About Mary

7 Minute Abs

Okay, not really.

But if you want to add a simple, ab-centric, workout into your routine I’ve got what you need right here! Let’s upgrade your “Heroes Transformation” with some core strengthening exercises my loyal Jerdlings!

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Nerd-Core Fitness 101 – Beginner Workout Mistakes

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Happy #FitnessFriday loyal readers!

Today we are going to look at some common mistakes with the exercises contained with the Nerd-Core Fitness 101 series. As I have mentioned before, when you are performing these exercises proper form is paramount! Of course, no matter what you are doing you want to have good form but in the beginning we are trying to teach our skeleton and musculature good habits.

This isn’t easy, especially at first! As you are strengthening your major muscle groups you are also conditioning all your tendons and small stabilizer muscles at the same time. Everyone is different, and everyone will have weaker and stronger spots, but the constant is that everyone will sacrifice form subconsciously to make an exercise easier! You just have to be mindful when working out so that you can avoid putting reps of an exercise with shoddy form.

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Nerd-Core Fitness 101 – Beginner Workout (Total Body)

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We are now two full weeks into your “Heroes Transformation” my loyal followers! Hopefully you have been experiencing success with the previous Upper-Body and Lower-Body workouts and are now into a routine of setting aside 15-20 minutes three times a week to get superhero fit (Having a hard time finding the time? Look closer!) Now it is time put in place the last 101 level workout; the total body circuit!

I know I keep harping on this but remember, these workouts are the foundation from which all other workouts evolve. In order to jump into more difficult (and rewarding) workouts you have to get the right muscles groups acclimated to the rigors of exercise and working in the proper range of motion. This isn’t to say that if you only did these three core circuits that you wouldn’t get significantly more fit over time (because you most definitely would) but it will become imperative over time that you keep our workouts fresh and new!

Just having strong legs or bulging biceps isn’t enough, it’s how you connect them all which allows for explosive and heroic feats of strength! Being able to functionally utilize all your muscle groups as an efficient machine is what we are looking for. Do you think Captain America hurls that shield of his with just his arm? Of course not; he draws the power from the floor up! All the way from his legs, through his torso and down his arm to the release of that swirling disc of patriotism… and that is what we are going to work on today with this beginner workout. How to link it all together.

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Nerd-Core Fitness 101 – Beginner Workout (Lower Body)

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So as I stated in the first Nerd-Core Fitness article I want to give you, my aspiring Jerdlings, the tools necessary to live a healthier lifestyle!  Do you think Batman is in such amazing shape, and able to beat down cadres of goons, because he sits in front of that giant supercomputer in the Bat-Cave all day? Is Green Arrow able to pull back that monster longbow and fire off volley after volley of trick arrows because he exercises his thumbs during hours of Xbox gaming? Hell no! They also didn’t start as the buff action heroes of your favorite comics either… They weren’t flooded with gamma radiation, they weren’t bitten by radioactive groundhogs, they just dedicated themselves to building their bodies up until they achieved physical perfection. And it all started somewhere with a beginner workout.

Just like the archetypical heroes journey these favorite characters have undergone, I am going to provide you a path to your own “Heroes Transformation“.

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