Nerdy Workout Routines & Exercise Tutorials

This page is a compilation of the ongoing series, ‘Nerdy Workouts,’ from the ‘General Geekiness’ section of The Nifty Nerd site. Feel free to print off the workouts for easy reference during your shows!

Nerdy Workouts:

To open: Hold down ‘Ctrl’ (for PC or ‘command’ for Mac) then click ‘Download File’ to open the PDF in a separate browser tab for easy printing.
Exercise Tutorials (and tips):
Burpees– Begin in a standing position with your feet shoulder width apart. Hop into a wide squat with your hands touching the floor in front of you (remember to keep your head high than your butt low). Hop your feet back into a push-up position. Do a push-up. Hop your feet back up into the squat position. Jump up, back to the starting position.

Calf raises
– Start with feet shoulder width apart. Raise up onto your toes, contracting your calves. Hold for a couple seconds, then lower back down. If available, stand on the edge of a stair when doing these. (Feel free to do arm raises or bicep curl motions at the same time). –To add resistance, stand on one leg while doing the calf raises, being sure to alternate.


crunch exampleCrunches– Lie with your back on the floor, knees bent, and feet flat on the ground. Place your hands behind your head (support your head/neck in this manner, but do not tug on them). Pulling your belly button to your spine, and keeping your chin a fist’s distance from your chest, raise your upper body off the floor. Hold for a couple seconds before lowering back down.


Knee high exercise move
Knee Highs
– Stand with feet shoulder width apart. In an alternating, jumping motion, raise each knee to bellybutton height. Be sure to contract your abs during this move. –To modify this move, slow the alternating motion into more of a high knee march, holding each knee up for a couple seconds.



Mountain Climbers– Start in a push-up position (your hands should be directly below your chest and just wider than shoulder width). Walk your feet a couple inches closer to your hands (your body should be in a slight upside down ‘v’ shape). Bring your right knee to your right elbow, then return it back to the starting position. Repeat on the left side.



Plank– Begin in a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor (your elbows should be directly below your shoulders). Look straight down toward the floor. Your body should form a straight line from the top of your head to your heels. –To switch this move up, do a side plank; form a straight line with your body, feet stacked on top of each other,  and 1 straight arm supporting your upper body going straight down from your should to the floor; be sure to alternate sides.


demonstrating a skater exercise move


Skater Lunges– Stand with feet shoulder width apart. Take your left leg and place it diagonally behind your right one, heel up, hips square. Lower into a lunge (make sure your front knee does not go out in front of your toes). Return to the starting position and repeat on the other side. Swing your arms as you alternate sides. –To intensify this move, switch sides by making a fluid hoping motion to switch (cardio version).




Squats– Stand with feet shoulder width apart. Lower down while bending your knees. Weight should be in your heels, your knees should not go out past your toes, and your butt should be pushed backwards. Raise back up into the starting position.


Superman workout move


Supermans– Begin by lying face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight, and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body (your back will be arched and your arms and legs will be several inches off the floor. Hold for a few seconds before lowering back down.


tricept dip


Triceps Dips– Start with your hands on edge of a steady chair or ledge, palms down, to either side of your body. Slide your bottom off of the edge, with your legs out in front of you. Lower down until your elbows are at a 90 degree angle (be sure to keep you back close to the chair). Pushing down through your palms, raise back up. –To intensify this move, life one leg up while doing each dip, being sure to alternate. To modify this move, have your feet in closer to your body and keep your knees bent.