Big Bang Theory Workout

Don't get caught as out of shape as Leonard. Try out our Big Bang Theory workout to get your joints moving. As geeks, we need all the help we can get at times. So turn on your favorite episode and let's get moving more like Penny, than like Sheldon.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - High Knees
• Someone sings Soft Kitty - Seated QL Stretch 10 reps
• Sheldon misses sarcasm - Squats 10 reps
• Penny says something geeky (or tries) - Hip Flexor Stretch 10 reps
• Sheldon knocks on someone's door - Prone Hip Extension 10 reps
• Someone eats Asian food - Quadruped Hip CARS 10 reps 
• Howard says something inappropriate - Seated Hip Hinge 10 reps 
• Someone refers to Raj as “Koothrappali” - Cat/Cow Stretch 10 reps 
• Sheldon mentions the Roommate or Relationship Agreements- 90/90 Pushbacks 10 reps 
• Sheldon talks about "his spot" - Hamstring Curls 10 reps

***This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Don't forget to rest after exercising

Yu-Gi-Oh Workout

Summer is officially here! While you might not realistically get shredded between now and when pool/beach season ends, it's always a good idea to get moving and work on mobility and strength. While I didn't care for Zexal and Arc-V, the Yu-Gi-Oh franchise is a perfect choice for exercising along with one of our exercise games. So turn to the original Duel Monsters anime on Netflix, Hulu, or Tubi to get moving with Yugi and his friends (or maybe Jaden at Duel Academy).

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme song - Plank
• Duel begins - Seated Good Morning 10 reps 
• Duelist draws a card - Lateral Raise 10 reps
• Someone activates a spell card - Thoracic CARS 10 reps 
• Someone activates a trap card - Prone Press Ups 10 reps 
• Someone special summons - Prone Hip ER Lift 10 reps 
• Someone activates a monster effect - Toe Yoga 10 reps 
• Direct attack! - Prone Hip CARS 10 reps 
• Duel ends - Squeeze Bridges 10 reps 
• Someone uses ancient/mystical powers - Lunges 10 reps 

***This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Training to look like Elemental Hero Wildheart

Phineas and Ferb Workout

"There's 104 days of summer vacation..." Wait. Where are Phineas and Ferb at that they have three months off school? Regardless of where the Tristate Area is and why Danville has a summer that lasted four years, I can assure you that students (and teachers especially) are ready for a relaxing break. So if you've been putting off exercise until the summer, now is the time. And you can work out to the tune of Phineas and Ferb's shenanigans. 

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - Jumping Jacks 
• “I know what we’re gonna do today” - Lateral Lunge 10 reps 
• “Where’s Perry?” - Front Raise 10 reps 
• Doofenschmirtz scene begins - Frog Bridges 10 reps 
• Candice shouts for Mom - Prone Scap Squeeze 10 reps 
• “Whatcha doing?” - Sit to Stand Squats 10 reps 
• Perry gets his mission - Seated Marches 15 reps 
• Perry fights Doofenschmirtz - Reverse Curls 10 reps 
• “Curse you, Perry the Platypus” - Adductor Squeeze 10 reps 
• “There you are, Perry” - Butt Walk 30 seconds 

***This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Star Trek Workout

I'm just finishing up the original Star Trek series. After going where no man has gone before, there's plenty more Star Trek to enjoy after. But as I work my way through The Next Generation and "make it so", it's important to keep things moving and stay active. So here's my latest geek workout to get a little mobility out of your Star Trek episodes.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Opening Theme - Shoulder Circles
• Captain’s Log entry - Shoulder CARS 10 reps 
• Other Starfleet log - Calf Raises 10 reps 
• Sickbay scene begins - Towel Neck Extension 10 reps 
• Bridge scene begins - Supermans 10 reps 
• Someone uses communicator - 90/90 Get Up 10 reps 
• Someone uses tricorder - Prone Elbow Raise 10 reps 
• Someone uses transporter - Toe Raises 10 reps 
• Starfleet Captain enters - Push-Ups 15 reps
• Pseudo science explained - Bicep Curls 10 reps

***Exercises are based on what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Don't forget to stretch!

Also check out this comical book for Trekkies Body by Star Fleet.

Bluey Workout

This episode of Bluey is called "Geek Workout".

We've already established that parents love Bluey, possibly even more than their kids. It's certainly a parenting win when my four-year-old daughter (my Bluey) chooses to watch it over Fancy Nancy or Cocomelon. And as parents it can be hard to find time to exercise. But here's the perfect way to get you moving. Since each episode of Bluey is less than ten minutes, this workout is pretty low commitment. (though you're likely to end up watching multiple episodes anyway). Plus it'll keep your kid entertained for the time you need to exercise.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - Dance Mode!
• Title card sequence - Seated Good Morning 10 reps 
• Someone uses a fake name - Lateral Raise 10 reps
• Someone hugs Bluey or Bingo - Thoracic CARS 10 reps 
• Bluey or Bingo shout “Hooray!” - Prone Press Ups 10 reps 
• Bandit says "Ah, biscuits." - Prone Hip ER Lift 10 reps 
• Extended Heeler family appears - Toe Yoga 10 reps 
• Bluey or Bingo start a game - Prone Hip CARS 10 reps 
• Bluey starts shouting - Squeeze Bridges 10 reps 
• Non-Heeler(s) get roped into their games - Lunges 10 reps 

***This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Avatar/Korra Workout

If you need help getting into an exercise regimen and you're a fan of Avatar and/or Legend of Korra, I want you to put on an episode right now and try this workout. It's time to start getting your Uncle Iroh body (post-prison version).

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Opening Sequence - Jumping Jacks 
• Avatar goes into Avatar state - Lateral Lunge 10 reps 
• Someone firebends - Front Raise 10 reps 
• Someone waterbends - Frog Bridges 10 reps 
• Someone airbends - Prone Scap Squeeze 10 reps 
• Someone earthbends - Sit to Stand Squats 10 reps 
• Anyone mentions cabbages - Seated Marches 15 reps 
• Uncle Iroh imparts wisdom - Reverse Curls 10 reps 
• A spirit creature appears - Adductor Squeeze 10 reps 
• Sky Bison appears - Butt Walk 30 seconds 

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

See also: Avatar Workout Database

Gilmore Girls Workout

If you want to be like the Gilmore Girls, this workout (and working out in general) might not be for you. But if you’re wanting to burn a few calories to balance out the calories from your Gilmore-esque takeout, turn on an episode of Gilmore Girls and try this workout. 

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - Shoulder Circles
• Someone drinks coffee - Shoulder CARS 10 reps 
• Someone visits Luke's diner - Calf Raises 10 reps 
• Friday night dinner scene begins - Towel Neck Extension 10 reps 
• Rory appears, reading a book - Supermans 10 reps 
• Lorelai talks about junk food - 90/90 Get Up 10 reps 
• Emily says something snarky - Prone Elbow Raise 10 reps 
• Town meeting scene begins - Toe Raises 10 reps 
• Lane talks about music or church - Push-Ups 15 reps
• A troubadour sings a song - Bicep Curls 10 reps

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Lord of the Rings Workout

We all know the best fantasy books and best movies is Lord of the Rings. We all know deep down inside that this is true. Recently, I have been seeing fans workout to reenact great moments from the movies (Link down below). In this post I will be going over workouts to best prepare you for helms deep waiting for Gandolf to arrive at the eleventh hour.

https://www.instagram.com/reel/Ck37Vq3sW3O/?igshid=Yzg5MTU1MDY%3D

Day 1:

Climbing mount doom: 1 mile Incline treadmill.

Frodo lifts: deadlifts 75% max/10, 80% max/8, and 85% max/6.

One does not simply Lunge into Mordor: 3x10 lunges each leg.

Day 2:

Gandolf ups: 3x6 pullups.

Legolas bow pulls: 3x10 seated cable rows.

Day 3:

Helm’s Deep squats: 70% max/12, 75 max/10, 80% max/8 squats.

Gimli jumps: 3x10 box jumps.

They are taking the hobbits to Isengard: 3x30 seconds sprints.

Day 4:

Orc Push: 75% max/12, 80% max/8-10, 85% max/4-6 bench press.

Fly you fools: 3x10 fly’s medium weight.

Day 5:

This is the farthest away from home I’ve ever been: Walk for an hour. Try to walk longer than you did the prior week.

 

If you are looking for a workout while watching the movie, I found this on Pinterest that I found amusing.

 

Uploaded by Norah

 

Power Rangers Workout

I'm finishing up the first half of Power Rangers Dino Fury Season 2 and, to be honest, it's super cringey. Maybe you expect that from Power Rangers (and you should) but sometimes the cheesiness is also complemented along the way with character development and intriguing plot points. All the same, I'm sure I'll still watch the second half of the season when it hits Netflix. But in the meantime, there's plenty of Power Rangers you can enjoy, starting with the nostalgic Mighty Morphin Power Rangers (especially since it's the only older series left on Netflix). While you're revisiting your childhood Power Rangers, throw in some of these exercises to get as fit as the Rangers.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - High Knees
• Someone morphs - Seated QL Stretch 10 reps
• Colorful explosions - Squats 10 reps
• Monster explodes - Hip Flexor Stretch 10 reps
• Villain lair appears - Prone Hip Extension 10 reps
• Monster grows - Quadruped Hip CARS 10 reps 
• Rangers call the Zords - Seated Hip Hinge 10 reps 
• Comic relief characters appear - Cat/Cow Stretch 10 reps 
• Rangers call their weapons - 90/90 Pushbacks 10 reps 
• Rangers strike a pose - Hamstring Curls 10 reps

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

"Now I'm the one with the muscles and the power!"
--Jason (Turbo movie)

The Good Place Workout

When someone suggests a new workout...

It's springtime! Time to get working on the beach body for this summer. Or just to get moving again because you've been hibernating through the winter. Whatever your reason, it's always a good time to get moving again. My wife and I are poised to rewatch The Good Place soon, so this time I've come in with a workout routine to go along with NBC's groundbreaking comedy series. So throw on an episode of this epic of good and evil and just follow the directions below.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• A flashback/memory begins - Plank 30 seconds
• Someone uses a censored curse word - Seated Good Morning 10 reps 
• Someone says "Good Place" - Lateral Raise 10 reps
• Someone says "Bad Place" - Thoracic CARS 10 reps 
• Chidi names a philosopher - Prone Press Ups 10 reps 
• Tahani name-drops a celebrity - Prone Hip ER Lift 10 reps 
• Jason proposes a bad plan - Toe Yoga 10 reps 
• Janet says "not a girl" - Prone Hip CARS 10 reps 
• Michael says something manipulative - Squeeze Bridges 10 reps 
• Eleanor makes a sexual comment - Lunges 10 reps 

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Everything is fine. Just take breaks as needed.

Star Wars Workout

With The Bad Batch over and as we wait for the next season of The Mandalorian, some of you may be going through Star Wars withdrawals. Personally, I'm working my way through Clone Wars (I'll be done within the next week). Regardless of what you're watching, if you're trying to connect with the Force, you can get moving doing it. So put on an episode of The Mandalorian, a Bad Batch story, or (heaven forbid) The Last Jedi and enjoy a workout to the tune of a galaxy far far away.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Screen Crawl/Recap - Jumping Jacks 
• Someone speaks an alien language - Lateral Lunge 10 reps 
• A ship takes off - Front Raise 10 reps 
• Lightsaber gets ignited - Frog Bridges 10 reps 
• Someone uses the Force - Prone Scap Squeeze 10 reps 
• Someone fires a blaster - Sit to Stand Squats 10 reps 
• A spaceship explodes - Seated Marches 15 reps 
• A ship enters hyperspace - Reverse Curls 10 reps 
• Someone says "May the Force be with you" - Adductor Squeeze 10 reps 
• Someone says "dark side" - Butt Walk 30 seconds 

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Pokemon Workout

Welcome to December and the end of 2020. As much as I dislike New Year's resolutions, I know plenty of people will be starting fitness and health related resolutions next month (and clogging up the gym... grr...). So if you're starting new fitness goals this year, why not pair it with watching some Pokemon? The series has 1000+ episodes, so if you do one episode per workout, you won't even make a dent this year. So throw a Pokemon episode on Netflix, Hulu, or Pokemon TV.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Theme Song - Shoulder Circles
• Ash's companion does their recurring gag* - Shoulder CARS 10 reps 
• Joy or Jenny appears - Calf Raises 10 reps 
• Someone sends out a Pokemon - Towel Neck Extension 10 reps 
• Team Rocket's balloon or submarine appear - Supermans 10 reps 
• Who's That Pokemon? - 90/90 Get Up 10 reps 
• Pikachu attacks - Prone Elbow Raise 10 reps 
• Team Rocket's motto - Toe Raises 10 reps 
• Pokedex describes a Pokemon - Push-Ups 15 reps
• Team Rocket blasts off - Bicep Curls 10 reps

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Recurring character gags may include the following:

• Misty being scared of bug-type Pokemon
• Brock hitting on every girl
• Cilan doing "evaluation time"
• Iris being scared of ice-type Pokemon or calling Ash a kid
• Bonnie trying to marry off Clemont
• Clemont doing his "The future is now" moments

Community Workout

Human Beings! It's time for another year at Greendale Community College! Or whatever school you go to.

Community hit Netflix in April and now people are beginning to appreciate the show that I've loved for years. I'm in desperate need of another re-watch. But in the meantime, I wanted to share another workout for it. Rules are the same as before, Greendale Human Beings. Turn on an episode and follow the workout plan. Special thanks to one of our previous bloggers T.J. for helping me put this together during his full watch-through of the show. (PS Check out his post about character development in the show)

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Opening Theme - High Knees
• Abed says "Cool. Cool cool cool." - Seated QL Stretch 10 reps
• Pierce says something racist - Squats 10 reps
• Dean touches Jeff - Hip Flexor Stretch 10 reps
• Shirley says "That's nice" - Prone Hip Extension 10 reps
• Jeff monologues - Quadruped Hip CARS 10 reps 
• Jeff appears shirtless - Seated Hip Hinge 10 reps 
• "Troy and Abed in the morning" - Cat/Cow Stretch 10 reps 
• Britta uses an incorrect metaphor - 90/90 Pushbacks 10 reps 
• Dean wears a costume - Hamstring Curls 10 reps

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

The Office Workout

How are you holding up being at home all day? A lot of people are struggling with their fitness goals because they're stuck in the house. Sometimes all we can do is to just get moving for twenty minutes. As such, I wanted to do another workout, like I did with Harry Potter, just to get some movement into your day. So throw on an episode of The Office and let's get started.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Opening Theme - Plank
• Michael says "That's what she said" - Seated Good Morning 10 reps 
• "Talking head" segment - Lateral Raise 10 reps
• Jim pulls a prank - Thoracic CARS 10 reps 
• Pam answers the phone - Prone Press Ups 10 reps 
• Jim looks at the camera - Prone Hip ER Lift 10 reps 
• Michael bullies Toby - Toe Yoga 10 reps 
• Party Planning Committee meets - Prone Hip CARS 10 reps 
• Someone from Corporate appears - Squeeze Bridges 10 reps 
• Michael makes you cringe - Lunges 10 reps 

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

Harry Potter Workout

Welcome to the end of January. Who’s still going strong on their New Years resolutions? I’ve mentioned before that I have my issues with the concept of New Years resolutions. That being said, I’ve been regularly working on my personal fitness for the past seven years and (despite how much space New Years resolution people take up in January) I like to see people succeed at their fitness goals. So to make it easy to keep things up, even just a little bit, turn on your favorite Harry Potter movie and let’s do a workout together here.

Disclaimer: While I am a licensed physical therapy provider, I am not a personal trainer or a medical practitioner. Partner as necessary with your doctor prior to engaging in any diet or excise programs. If any of these exercises cause increased pain, stop the exercise immediately.

• Opening Title - Jumping Jacks 
• Harry flies on his broom - Lateral Lunge 10 reps 
• Harry touches his scar - Front Raise 10 reps 
• Someone says “You know who” - Frog Bridges 10 reps 
• Hermione raises her hand - Prone Scap Squeeze 10 reps 
• Someone casts a spell - Sit to Stand Squats 10 reps 
• Points granted/taken away - Seated Marches 15 reps 
• Someone says “Muggle” - Reverse Curls 10 reps 
• A professor walks in - Adductor Squeeze 10 reps 
• A house common room appears - Butt Walk 30 seconds 

***Exercises updated January 2024 to account for what I've learned practicing physical therapy. This workout is intended to work without any equipment, but feel free to add small dumbbells or bands as you're safely able.

I’ve included YouTube videos to help with correct form. Let me know how your workouts go and if you have any questions about the workout.

PS: Check out some Harry Potter workout swag from Amazon. I definitely have the Hufflepuff blender bottle.

• Blender Bottles: Harry Potter, Deathly Hallows, and Hogwarts Houses
• Shirts: Hogwarts Stairs, Platform 9 3/4, Hogweights