Opinions expressed by Entrepreneur contributors are their own.
At the onset of 2020, a few months before the COVID-19 pandemic, I purchased a Peloton bike. Little did I know that the company would spike in sales later that year, Peloton bikes and treads would be out of stock, and Peloton instructor names would become “household names.” My “lockdown” MVPs were my Peloton bike, my Airpods (for talking walks and calls outside) and Amazon.com (for just about everything else!)
Three and a half years later, I still use my Peloton bike regularly and take advantage of their entire digital platform, including strength classes, pilates, yoga and a consistent sleep meditation. I have gotten to know some of their instructors personally, given that they have brought me so much joy, motivation and inspiration. Emma Lovewell, Cody Rigsby and Tunde Oyenenin are three of the many instructors I workout with, and I admire their authenticity and transparency.
I had the pleasure of connecting with these instructors to learn more about their career beginnings, struggles, motivations and journeys towards becoming successful fitness entrepreneurs and brand ambassadors. In sharing my conversations with them, I aim to inspire with learnings that can help motivate and encourage us as fellow entrepreneurs.
Q. You are a loved and well-known Peloton instructor, ambassador for many brands, and author, and you have your own business; what “tools” or daily habits do you use to juggle it all?
I religiously use my Google calendar to make sure I’m on top of everything, and I will schedule “me-time” to make time for myself. On top of the fitness classes I teach, I schedule my workouts and bodywork appointments to take care of my mind and body and not burn out. I make time for my friends and family or date nights with my partner, Dave.
Q. Tell us about one of the most difficult moments during your life. What were your struggles? Fears? And how did you overcome this?
I was living in California at the time and very lost in my career. I had left a fitness career in NYC to try something new and was personal training at a tech startup in Silicon Valley and at a PT studio making $20 an hour. Feeling tired and uninspired, I asked myself — What would I rather be doing? What would bring excitement and more challenge into my career?
After months of feeling stuck, I finally decided to email the Peloton CEO, whom I had met the year prior when I took a $50 Craigslist ad to be a fitness model for the Peloton Kickstarter ad. That email was the catalyst for my move back to NYC and my job as a Peloton Instructor. I was instructor hire number 11.
Q. What inspired you to write a book, and what are you most proud of regarding your book?
A publisher who had been taking my Peloton classes reached out to me and asked me if I had ever considered writing a book. The idea scared me, and I am an advocate for doing things that frighten you, so I went for it. I’m proud to have taken that leap of faith. In the book, I share many of my personal stories, from past relationships and family illnesses to career wins, failures and insecurities. I’m proud that I followed through and put myself out there.
Q. What are your “non-negotiables” in your day-to-day life?
I start my day with a big glass of water. I take breaks from social media, and I don’t read most of my DMS. It’s hard to keep up, and there will inevitably be a mix of good and bad messages, so in order to protect myself, I stay out of the DMs.
Q. When you talk about progress and not perfection, what elements of “progress” are you most focused on in your career as an entrepreneur? What advice do you have for aspiring entrepreneurs?
I think about my goals and ask myself, “What’s next?” When an opportunity presents itself, whether it’s designing jeans with custom clothing company, Sene, or collaborating with a brand on social media, I think, “Does this excite me? Does this challenge me in some way, and does it inspire me or other people?”
Progress means brainstorming and having those dream-big conversations with advisors and friends. If the idea or dream makes me laugh a little or terrifies me, I take a deeper look as to why. Nothing is off of the table!
Q. How did you get your foot in the door at Peloton and land the job as an instructor? What fears or insecurities did you have at the time?
I found my way to Peloton serendipitously – I was at the right place at the right time. I was a dancer at a nightclub, and a director at the club had a connection to someone at Peloton who was looking to hire performers who could teach fitness. I felt insecure in that I had never taught a fitness class, but I didn’t know too much about the company so it was very low stakes at the time.
Q. You speak a lot about Self-Love in your book and encourage readers to adopt this. How do you succeed with Self-Love when focusing on yourself?
Self-love takes a lot of giving yourself grace, knowing that you are not going to be perfect and haven’t figured it all out, and accepting that it is okay. Self-love also means spending a lot of time with yourself and your wild thoughts and recognizing that most of these thoughts are not real, nor are they you. I meditate to observe my thoughts and journal to understand what thoughts I need to give attention to.
Q. Is there a specific moment where you knew you had made a turning point in your career? A day something happened when you realized you had succeeded as an entrepreneur?
Unfortunately, something I struggle with is my own inner saboteur. I constantly doubt if I have reached success and judge myself for not being enough, but in those moments, I’ve learned how to be present and reflect on the richness of my own life. A big acknowledgment of my success was when I purchased my own home, which fed my own inner child that dealt with poverty and evictions growing up.
Q. What are your “non-negotiables” in your day-to-day life?
A non-negotiable for me, in the words of Nicki Minaj: I ain’t skipping no meals. I love food; it brings me joy. I try to stick to a morning routine that allows me to give myself a little bit of self-love, such as a quiet breakfast, coffee and meditation before turning to my phone and emails. I also prioritize spending time with the important people in my life and enjoy dancing, whether in the kitchen or with my friends on the dance floor!
Q. I heard that Cody recruited you into Peloton, and despite not making it after your first audition, you went back to do it again. Undoubtedly, not making the cut after that first audition must have been a tough pill to swallow. How did you feel after the first audition, and what actions did you take to prepare for your second one? I’d like to learn about how you embraced the failure to become stronger and go after the audition again.
Not getting the job the first time around felt extremely heavy because I had gone into the audition with such certainty. I had visualized myself there and fully trusted what I believed to be true. I was certain and saw it so clearly that when it was time to audition, I didn’t see it culminating in any other way other than landing the role.
A mentor of mine, Iris Navarrette, once told me, “While you are in the role that you’re in, always perform as though you are in the one that you want. So that when the opportunity presents itself, you will be ready.”
When I didn’t get the job the first time, I didn’t go home and act less. I used every opportunity as an audition. I still acted and performed and instructed like each class was the one that would lead me to my next chapter. I took the time between the two auditions to build up my 3 C’s: Courage to believe that I still could, my Competency in the art of being an instructor and lastly, Confidence in my skill and ability.
It was a matter of staying ready for the opportunity to come around again. Sometimes, it’s not that you aren’t ready for the opportunity, but rather, sometimes the opportunity just isn’t ready for you. It wasn’t that I wasn’t ready for Peloton. Peloton wasn’t ready for me.
Q. Was there a specific moment in your life when you said, “I have to write a book!” If so, tell me about that moment and the inspiration for WHY.
I’d been saying since the third grade that I wanted to write a book. We’re all more alike than we are different. When we’re vulnerable enough to speak to our experiences, we’re allowed to see ourselves in one another.
Early in the pandemic, when I felt like we were all longing for connection, I sat down and began to write my story. While writing, I realized that in sharing the life-altering experiences I faced, I could reach people and speak to people in a new way. I could connect with those who experienced similar grief as I did. They could see themselves in me and in my words if I chose to let them, and perhaps that might have provided healing for them.
Q. You highlight five elements for living a life of purpose: Surrender, Power, Empathy, Authenticity and Knowledge. Which of these elements has been the most difficult one for you to embrace?
The most difficult one would be Surrender — Surrendering is not only letting go but also letting go of the outcome of how we think things are supposed to go. As humans, it’s natural for us to want to be in control. Surrendering is relinquishing that control and trusting the unknown. It’s something that I continue to work on, but when I look back at different moments in my life, I realize that every time I surrendered, it led to change that led to growth.
Q. You were a former makeup artist, and in my opinion, you teach some of the most inspirational and toughest classes. You show up to WORK and inspire others to do the same. Are there any lessons you learned as a makeup artist or in the beauty industry that carried over into your fitness career?
My desire to gift people with confidence has been a through line between my career as a makeup artist and my career as a Peloton Instructor. Naturally, makeup can lift one’s perception of themselves. People put on makeup and like the way they look and, therefore, like the way they feel. Makeup is also the ultimate form of expression giving everyone an outlet to transform themself into whoever they want to be. Fitness cultivates confidence in similar ways. Not only does it lift one’s perception, but it gives everyone an outlet to transform themselves into WHOever they want to be.
I admire how Peloton as a company has allowed these instructors to show up and express themselves as their most authentic beings possible. Given the thousands of Peloton subscribers, social media mentions, and word-of-mouth conversations about my friends’ and colleagues’ favorite instructors, it’s undebatable that Emma, Cody and Tunde have used their life and career challenges and insecurities to help motivate their fans to accomplish their goals.
I certainly look forward to my workouts with these three, and having learned their stories, I’m driven to hit my life and fitness milestones more so than before my pre-Peloton life. Together with other Peloton instructors, I work out with my friends, feel a strong sense of community and truly believe in their motto, “Together We Go Far.”
There’s nothing quite as motivating in picking up a new movement routine than buying a fresh activewear set. With the power of a matching bra and legging combination, the world’s challenges somehow seem more solvable. Although an integral part of workout routines everywhere, the power of a matching set doesn’t come cheap—they can cost upwards of $200 given the amount of trendy, fashion-forward athleisure and athletic brands striving to create the cutest, comfiest sets while still retaining cinching, sweat-wicking materials. Lucky for you, I’ve been trying Pilates and yoga, meaning I’ve been hunting for matching workout sets that won’t cost me an arm and a leg. Keep scrolling to discover 14 of my favorite colorful workout sets that make me feel like Hailey Bieber strolling around in L.A. with an iced dirty chai oat-milk latte.
Whether you’re heading to a Pilates class, hiking, or forcing yourself out of bed to walk around the neighborhood, these affordable activewear sets from celeb-loved brands like Set Active and ALO will leave you feeling put together.
My then-roommate was the first to discover Melissa Wood-Tepperberg’s online workout platform, and we both quickly latched on. Wood-Tepperberg’s classes are bite-size Pilates workouts that are effective and quick and don’t constantly remind you that you’re working out on the floor of an old tenement building, which was important to me, personally. We got through the dark days of the pandemic by splitting a Melissa Wood Health membership, and we’ve both continued using the platform ever since.
I might be a Melissa Wood Health devotee, but I’ve always been curious about what Wood-Tepperberg’s morning routine is. I reached out to talk to her about her wellness practices, and I was surprised by how refreshingly laid-back she is about her routine (which is, I think, a big reason Melissa Wood Health has garnered so much success).
“From the moment I started MWH, I’ve committed to a way of life with lots of flexibility, especially since having children,” Wood-Tepperberg says. Every morning, she wakes up and tries to get a workout and meditation in before her children are awake, but she says that if they wake up during, she rolls with it, or waits until later. “I’m very intuitive and follow what feels good in the moment. The most important thing in my mind is carving out space to take care of myself. The more I show up for me, the more I’m able to show up for everyone else in my life.”
I asked Wood-Tepperberg my most dreaded question—what does she eat in a day? I know that many fitness and nutrition gurus follow restrictive diets. After years of battling dislike for my own body, I didn’t want to try to commit to something limiting that might catapult me back into bad habits. Wood-Tepperberg, however, offered me a sigh of relief. “For a long time, I thrived on a mostly plant-based diet, but the best thing for me has truly been releasing all labels when it comes to food,” she says. “While sticking to mostly plants is what makes me feel my absolute best, I eat what feels good at the moment and have been experimenting with trying different things as a result.”
Wood described her morning routine to me as follows: She wakes up and thinks of something she’s grateful for, drinks warm water with lemon on an empty stomach and an oat-milk latte, takes a probiotic, does 15 minutes of meditation and 15 minutes of movement, which she notes is not always exact, and makes her recipe for a green juice or smoothie. Here’s my week journey living like Wood-Tepperberg.
Like many other things, Amazon is a trove of good workout clothes. While the thousands of glowing reviews that its best-selling leggings and sports bras have racked up are impressive enough, TikTok is also flooded with haul videos of fashion people showing off their coolest activewear from the retailer. After watching dozens of such videos, we beelined to the site to shop them all.
Hours of scrolling later, our Amazon deep dive has certainly paid off since we have 33 epic finds to show for it. Whether it’s the tank top that our editors can’t get enough of or the cutest matching sets that could pass as luxury activewear, discover the best workout clothes on Amazon here. Ahead, we’re diving into the tanks, leggings, sets, and more that everyone’s talking about right now.
As Coach Lauren mentions above, the “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.
And then again.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then the upper body the next.
You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:
Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
Little to no rest in between.The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
Rinse and repeat.Generally, you’ll run through your circuit a few times. Three rounds are common.
Make sense?
The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.
More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.
In other words, if you are trying to lose weight, you should be doing circuit training.
Our Beginner Bodyweight Circuitwould be a great place to begin, and you can download a worksheet to help you get started right here:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
Why Should I do circuit training?
Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).
What’s the difference, you wonder?
Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.
Aerobic Exercise.“Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.
The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.
And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.
With circuit training, you build muscle and burn fat WHILE building stamina.
As Michael Scott would say, “that’s a win, win, win.”
There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.
My thoughts?
If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).
We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.
Before and after your circuit training: Warm up and stretch
No matter which circuit you pick, I want you to start with one important thing:
Warm-up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
Did I just tell you to prepare for circuit training, with a circuit?!
If you’re curious, here’s my personal (advanced) warm-up:
THE NERD FITNESS ADVANCED WARM-UP:
Jump rope: 2-3 minutes
Jumping jacks: 25 reps
Bodyweight squats: 20 reps
Lunges: 5 reps each leg.
Hip extensions: 10 reps each side
Hip rotations: 5 each leg
Forward leg swings: 10 each leg
Side leg swings: 10 each leg
Push-ups: 10-20 reps
Spider-man steps: 10 reps
Our goal isn’t to tire you out. Instead, we want to warm you up.
That’s step one.
Completing your chosen circuit training routine would be step two.
Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you might like our new app, Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Right now, you can try it for free for a full week (no credit card required). Jump in below:
Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.
If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:
Grab Your Beginner Kettlebell Routine Worksheet!
Complete this workout at home or gym with 1 kettlebell.
Avoid the common mistakes everybody makes when doing kettlebell exercises.
Build strength, burn fat, level up your life!
We also have a fun new adventure in our app that will allow you to train with your kettlebell right alongside Hack Morris (this will make sense more sense when start).
Jump in right now for your free trial:
Beginner Gym Circuit Training
If you have access to a gym, you have a lot of circuit options.
If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.
We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:
Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”
We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…
And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
The Hotel Workout Circuit: For Travelers that Train
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.
Level 1
Level 2
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our full post on hotel circuits if you want Level 3!
We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!
If you need worldwide accountability, workouts for home and the road, and want expert guidance…
Nerdy Circuit Training Exercises
If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!
Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode
Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground
Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)
Superset 3: The Return of the King
If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.
Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
Transverse Lunge and Chop: 5 reps each side
How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.
You’ll need actual rest.
Boom!
There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.
Complete List of Circuit Training Exercises
You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!
Here is a list of exercises you can use to create your workout.
Simply pick a few, and do one after the other in as many circuits as you want!
Do 3 circuits with 10 reps of each exercise, one after the other!
Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.
(Well, not literally DO the heavy lifting, but you know what I mean.)
We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.
It’s like having a Yoda in your pocket (again, not literally).
How to Stretch After Circuit Training
Once you finish your workout, the final step (three) would be stretching and cooling down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.
Scope this video for an awesome stretching sequence to follow:
You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.
You could even do some foam rolling too if you’re a glutton for punishment!
There are all sorts of different ways to do circuit training. We just showed you fifteen.
YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.
And you can do it in your living room!
If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.
Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!
If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.
Once completed, I’d love for you to share your story with the community in the comments:
How’d it go?
Did you get through three full circuits?
Which routine did you pick?
Find a circuit you’re comfortable with, and do it.
So you want to lose weight and get in shape, but don’t want to leave your house?
Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…
These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!
Let’s dig into the different parts of this workout and get to the action:
Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.
I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
You just need to make sure you have the right program to follow.
Enter the Beginner Bodyweight Workout.
I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!
It’s better to stop and take a break than to do an exercise incorrectly.
Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.
You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!
“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!
I’ll send it to you right away when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!
You have two options here to dial in your nutrition:
We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:
Eat natural, whole foods whenever possible.
Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
Put vegetables and fruit on your plate!
Know your fats and carbs – these are the foods we can overeat without realizing it.
Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.
You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
The raw honest truth:how you eat will be responsible for at least 80% of your success or failure.
If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!
If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!
We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.
Schedule a call with us to learn more by clicking on the image below:
Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.
If doing just one circuit of the workout was really challenging, no big deal!
Write down how you did, and try to do just 1 more rep or exercise next time through.
The whole point is “do a bit more than last time.”
I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
I’d love to hear how this workout went for you, and how else we can help!
This is what we’ve dedicated our lives to, and you’re now part of a killer community.
Welcome to the Nerd Fitness Rebellion!
You can do this, we got your back!
-Steve
PS: If you’re looking for more workout routines to follow, I got you covered:
PPS: As a reminder, today’s bodyweight workout looks like so:
Click on it to pull up your own PDF of the infographic!
HONG KONG, December 10, 2022 (Newswire.com)
– The respected team at Halytus, made up of fitness lovers and deep tech enthusiasts creating innovative home gym solutions, just announced the launch of HooKee, a new smart home gym that can be used for over 100 fitness exercises with up to 100 lbs of resistance. This lightweight and compact home gym system lets busy people get in shape and stay in shape faster, conveniently, at home or on the road. Combining high technology and intelligent workouts, HooKee is an important tool for a healthier lifestyle and is available for pre-sale now.
HooKee is a revolutionary smart home gym device. Based on HydroFlex technology, it can output a variable resistance that makes it easy to perform both low-impact exercises and heavy lifting with a maximum of 100 lbs constant force. Built around this HydroFlex system, HooKee provides constant force output for a more balanced exercise. This innovative flexible materials design, driven by hydraulics allows maximum versatility in a compact package without adding extra weight and lets people work out in a more convenient way at home that is safe even for beginners.
“People today are busier than ever. Although everyone cares about their health, finding time to get to the gym can be hard. Not only that, but training with free weights or complicated machines at the gym often requires experience or the help of a trainer to ensure proper technique and avoid injury. Our goal with HooKee was to create an intelligent, easy-to-use, home and travel gym that could eliminate time-consuming trips to the gym and provide people with smart, app-guided workouts that were safe and easy to do at home. HooKee applies the latest in exercise technology with innovative materials that provide high output force, full adjustability, and a safer way to get fit. It lets you exercise on your terms, when and where you choose and save time and money.” Shen, Director, Halytus
Because it utilizes HydroFlex technology rather than bulky free weights, HooKee is compact, lightweight, and easy to carry anywhere, even while traveling. Paired with various available accessories, the device can provide over 100 body-shaping fitness exercises covering all muscle groups of the body. This smart exercise system utilizes UltraLink for interaction with its App while working out, displaying data in real-time, with multiple workout routines that eliminate the need for a personal trainer and provide a modern guided workout that is fun and effective.
This incredible new smart home gym concept with HydroFlex technology defines a new fitness experience and makes it easy for anyone to increase muscle, tone the body, and live a healthier lifestyle with fast, efficient body conditioning. HooKee is available now for pre-sale with rewards and special deals for early adopters. Learn more HERE.
If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you.
This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so you can build your own workout routine.
It sounds easy, but depending on your goals, the answer to “How many reps and sets should I do?” can vary greatly.
We work hand-in-hand with our Online Coaching Clients to create the correct workout program that suits their goals, needs, and available equipment
In today’s guide on workout programing, we’ll cover (click each to get right to that answer):
As Coach Jim mentions above, “Rep” stands for “repetition” and defines one complete motion of an exercise.
And one “set” is a consecutive number of reps without stopping.
And one “smorgasbord” is a buffet of food.
(This has nothing to do with this article, but it’s a fun word to say.)
As we mentioned throughout our Strength Training 101 series, how many reps and sets you should do is really going to be dependent on your goals.
For example, is your goal to improve:
Muscular endurance
Muscular hypertrophy
Muscular strength
Muscular power
Depending on what your goal is, the sets, reps, and rest intervals will change.
Oh, you’re just starting your strength training journey?
Well, make sure you grab our free guide, Strength Training 101: Everything You Need to Know. I’ll send it to you for free when you join the Rebellion (that’s us!).
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, let’s break down reps and sets for you, because I can see you still have questions.
The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.
Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle).
If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you.
This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.”
For this, target reps in the 1-5 range. And yep, that means you’re going to be picking up heavy weights, focusing all that concentrated effort into just one or a few reps.[4]
Something to note when lifting for strength and power: not only are you shocking your muscles, but you’re also putting a lot of pressure on your body’s central nervous system (CNS).
So what does this mean?
In a way, it means your body’s ability to communicate with its muscles has grown fatigued, and performance may suffer.
That’s why you may want to rest between 2-5 minutes in this range.
Oh, and your CNS will adapt and become stronger, which will be critical for building strength and power.[5]
Since powerlifting really taxes the central nervous system, you may be waiting 3-5 minutes between sets when training in this fashion.
TO RECAP, these are the rep ranges you should be considering:
Reps in the 1-5 range build super dense muscle and strength.
Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.
I realize this is a lot to figure out, so if you are somebody – like me – who just wants to be told what to do and outsource all the worry of “am I doing the right workout for my goals?” I got you covered!
I’d love to learn your story, and then build a custom program that fits your goals. We’ll help you with your nutrition, your workouts, and even check in regularly to keep you accountable!
If you’re not sure if “3 sets of 10” or “5 sets of 5” is right for you, we got you covered.
We’ll build a program that fits your goals, and then adjust it each month based on your progress. Never guess or wonder what you should be doing again.
Now that you have “edumacated” yourself on how your specific goals influence the number of reps per set, and what sets actually are, you can build your workout program around this info.
TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals:
Endurance: 12+ reps per set.
Hypertrophy (bigger muscles): 6-12 reps per set.
Strength (dense, powerful muscle): 1-5 reps per set.
Two points worth mentioning:
A recent study showed that heavier weight for low reps created more muscle mass than a higher volume (lower weight for more reps).[8]
Studies show that bodyweight training exercises can build muscle, but require a LARGE number of sets per rep, and pushing oneself to absolute failure.[9]
What this means: studies suggest targeting heavier weight with fewer reps for big lifts like squats and deadlifts to build muscle, while targeting high reps to absolute failure with bodyweight exercises for muscle building.
Just remember to rest enough between sets so you don’t fatigue your central nervous system too bad.[10]
One last point: Nutrition is still 90% of the equation!
Your rep range doesn’t matter nearly as much as you think, so don’t overthunk it!
It doesn’t matter if you train like a bodybuilder, you ALSO need to eat enough food to provide your muscles with enough calories to rebuild themselves bigger and stronger! This is the biggest mistake I see skinny people make when trying to bulk.
This brings me to my final point: because nutrition is 90% of the equation, your sets and reps don’t matter nearly as much as you think they do!
All that matters? Doing MORE this workout than the last workout.
Remember, how you build muscle and strength and burn fat: “progressive overload.”
One more rep than last time.
Doing one more set than last time.
Picking up a weight that’s 5 lbs. heavier than last week.
So get out of your own head, and START TODAY:
1) GET HELP: If you want expert guidance and accountability so you don’t have to figure out all of this stuff on your own, I got you.
Click the red button below to get the details about our amazing online coaching program:
2) FIGURING IT OUT OUT ON YOUR OWN!
Download our free Strength Training 101 Guide! You get it free when you join our Rebellion (the name of our awesome free online community). Sign up in the box below:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
3) WORKOUTS YOU CAN DO NOW:
Remember: the goal should be to get stronger each workout.
Write down what you did last time, and then do MORE this time.
By continually challenging your muscles to do more, they’ll have to adapt by getting bigger, stronger, burning more calories, etc.
There are a lot of different truths and fallacies on plateaus and how your muscles can get “used” to working out and stop growing.
If that’s something you’re battling, here’s a way to continue making progress:
Spend a week in a different rep range with different amounts of weight.
This will introduce a little chaos into the system, which could be a good thing…unless you’re Batman.
What we’re talking about is muscle confusion theory, which is a preplanned period of variation.[13] Not, you know, wandering into the gym with no plan and just doing something different every time (whatever you feel like doing at that moment).
That won’t help.
But spend a week deliberating mixing it up. Then go back to your regularly scheduled routine and you’ll be right back on track.
Make sure you know what you want, and then design a plan to get there.
-Steve
PS: If you want a nice shiny app to tell you EXACTLY how many seps and reps to do, our shiny new app will do just that!
You can sign-up for a free 7-day trial to Nerd Fitness Journey, which will build a workout around your experience level!
I get multiple emails and messages per day asking:
“Steve, what should I do for a workout?”
Well, partner, today is your lucky day.
I’m gonna help build you a custom workout program, step-by-step!
After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.
Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.
Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do:
We build customized workouts for our Online Coaching Clientsand would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.
Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!
We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.
You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
OKAY! Are you ready to start building your own routine and want to know how it’s done?
As Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout:
QUESTION 1: What are your goals?
Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish.
These goals will shape HOW you build your workout.
An effective way to create goals is by using the SMART method, which stands for specific, measurable, attainable, relevant, and timely.[1]
Specific – Your goals must specifically state what is to be accomplished. They must be clear and easy to understand.
Measurable – Your goals must be measurable so you can tell if you’re making progress or not. For example, I want to gain 5 pounds of muscle. To track your progress you will need body composition equipment that is designed to assess your fat and muscle mass.
Attainable – Your goals should be realistically attainable. Remember, a realistic amount of muscle mass to gain per week is about 0.5 pounds. For example, gaining 5 pounds of muscle should realistically take about 10 weeks
Relevant – Your goals must be relevant to your particular interests, needs, likes/dislikes, and abilities. Another thing to remember is that your goals need to be generated by you and you alone!
Timely – Your goals must have a timeline for completion. If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.
A SMART goal is a good goal.
QUESTION 2: How much time can you devote to exercise?
If you can do an hour a day, that’s fantastic.
But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…
…then maybe you only have thirty minutes, twice a week.
That’s fine too!
Also, break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise.[2]
Now, no matter how much time you have, developing the most efficient workout is crucial.
Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right?
So whether you are building muscle or looking to lose weight, a strength training workout will get you the results you’re after (when combined with the right eating strategy!)
While we’re talking about time, let me quickly mention something important:
As we mention in that guide, here are some realistic timeframes for weight loss or muscle gain:[3]
If you are trying to lose weight it is recommended that you seek a calorie deficit by consuming 250-500 fewer calories per day below your typical calorie intake. This will result in a realistic weight loss goal of 1-2 pounds per week
If you’re trying to gain muscle mass, then it is recommended that you seek a calorie surplus by consuming 250-500 additional calories above your typical calorie intake. This will result in a realistic gain in lean muscle mass of about 0.5 pounds per week.
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
You want a workout routine that has at least one exercise for your:
Quads (front of your legs).
Butt and hamstrings (back of your legs).
Chest, shoulders, and triceps: (“push” muscles).
Back, biceps, and grip ( “pull” muscles).
Core (abdominals and lower back).
I have a trick for you: by targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only four or five exercises.
How’s THAT for efficiency!?!
A compound exercise would be the yin to the yang of the isolation exercise.
Think of a push-up (compound):
Compared to bicep curls through a machine (isolation):
Compound exercises have been found to result in improvements in aerobic endurance, muscular fitness, and flexibility, since you’re recruiting all sorts of muscle groups at once.[5]
Where an isolation exercise would be a single-joint movement involving only one single muscle group, like the biceps, in our example above.
I will say, there is a time and place for implementing compound and isolation exercises.
You don’t need to make things more complicated than this!
(Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction…)
Ahem.
If you’re not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.
Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.
Get really good at these basic movements and focus on getting stronger each week (I’ll cover how below).
If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.
Plus, building strength with these exercises will also help in other areas such as improving your performance in sports, decreasing your risk of chronic diseases (e.g., CVD) and premature mortality (an early death).[6]
*mic drop*
**picks up mic**
Then, once you get confident in those movements, feel free to add some variety.
Why?
If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking…
So if you find yourself getting bored, feel free to stick with the above ‘formula,’ but change the ingredients:
If you hit a plateau or find yourself getting bored, pick a different exercise to improve so you’ll stay challenged, and you’ll actually DO the workout!
I know it’s really easy to overcomplicate this process as there’s an infinite number of exercises, sets, reps, and programs to choose from.
And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to not only your body, but also to your schedule and life:
If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.
There are some other generally accepted ‘rules’ – as pointed out in Starting Strength – about how to determine how many reps you should target per set, based on your goals:
Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).
Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular size (this is called sarcoplasmic hypertrophy).
Reps in the 12+ range build muscular endurance.
A 2015 study [10] called into question the best rep strategy for building muscle or size:
It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].
What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps.
Our advice would be to START with lighter weight and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.
You do you, because either way will get you results!
The only thing you need to worry about: get stronger the next time you do that movement.
Either pick up a heavier weight, or do 1 more repetition than last time.
“JUST GIVE ME THE ANSWER!”
Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 15-25 set range, with 8-10 reps per set:
5 exercises total, each with 4 “work sets” is a good start.
Remember, the most important part is to get started – you’ll learn how your body responds and you can adapt as you go.
What you DON’T need to do: multiple exercises for each body part with 10 sets.
This will result in significant fatigue during your workout increasing your risk for sustaining an injury. It can also result in overtraining, in which you will experience a decrease in performance and plateauing (will not see muscular improvements).[11]
So calm down you eager beaver.
A BIG CAVEAT:How you eat will determine if you get bigger or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.
And if you don’t want to figure any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take care of that for you.
Adequate rest in-between sets will allow your body to regenerate energy, so you can execute the next set of reps with good form and technique, therefore, decreasing your risk of injury.
I’ll provide some guidelines for how long to rest based on how heavy you’re lifting (not rules set in stone!):
1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!
If you need more or less rest than the above recommendations, that’s fine.[13]
Do the best you can, record how long it takes you to rest between sets, and try to rest for shorter periods in the future.
Your body will adjust as you get stronger and healthier!
If you want more information on how much you should lift, how many reps, and when to scale certain movements or adjust your workout, check out our Strength 101: Everything You Need to Know.
It’s free when you join the Rebellion with your email in the box below:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
The simple-to-learn but tough-to-implement answer:
Lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
How do you determine how much that is?
Trial and error.
ALWAYS err on the side of “too light” versus “too heavy” when starting out.
It’s better to say “I bet I could have done more!” instead of “that was too much, and now I need to go to the hospital!”
Plus, when you start working out, you’re actually programming your neuromuscular systems to do the movement correctly.[14] You can’t rush this, so it’s best not to start off too heavy.[15]
If a person can do two reps (or more) over their set goal, then they should increase the load.
How much should you increase weight by?
For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises
I will say, if you’re doing exercises with just your body weight, you need to make each exercise more difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.
20 bodyweight squats too easy? Hold some weights high above your head as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:
Longer answer: If you’re doing 15-25 sets of total exercise (3-5 sets for your 5 exercises), you should be able to get everything done within that 45-minute block.[17]
Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.[18]
If you can go for over an hour and you’re not completely worn out, try increasing the intensity.
You’re getting a cardiovascular workout by consistently moving from exercise to exercise.
You’re exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!
If you’re familiar with CrossFit, many of the workouts are built on circuit principles.
This is also the most effective way to make you involuntarily swear at inanimate objects because you’re so tired and beat up.
We get this question quite a bit, usually from overeager beavers who decide they are going to go from “sitting on the couch watching The Office on repeat” to “exercising 7 days per week.”
I would advise something different.
I mean you can still watch The Office…
…but you don’t need to be training 7 days a week!
We don’t want you burning out quickly and falling back to square one, a concern we mention in our guide “How Often Should I Work Out?“
Just pick “exercise” that’s fun for you and that won’t exhaust your muscles.[26][[26]]However, don’t forget that recovery is key to preventing injuries and allowing the body to rebuild itself after the stress of exercise. If you are looking to exercise on your off days we suggest that you cross-train. Cross-training involves engaging in a training routine or exercises that are different from what you normally would do. For example, if you always run for cardio, we would suggest that you change things up and go on the elliptical or bike. This allows you to stay active on your off days while also allowing the muscles that are always stressed from running to rest and recuperate. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).[[25]]
Also, here’s a lifehack: Program your workouts INTO your Google calendar (or Outlook).
You’re much more likely to do a workout that has been planned for in your work week!
Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!
If you want to build from scratch, great! Let’s break it down into easy chunks with this recap:
ALWAYS warm up – 5-10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc. Get the blood flowing and your muscles warm.[29]
Pick one exercise for each big muscle group – quads, butt and hamstrings, push, pull, and core.[30]
Do 3-5 sets for each exercise.
Do 5-10 reps per set for each exercise.
Determine how many reps and how long you’ll wait between sets for each exercise. Keep it simple. 60 seconds.[31]
Increase your efficiency and work your heart by doing supersets or circuits. This results in a higher EPOC meaning greater caloric expenditure and weight loss!
Give yourself permission to mess up, learn a little, and keep improving as you train more regularly!
More often than not, when I email people back and tell them how to build their own workout, they generally respond with:
“Steve, can’t you just TELL me what to do? I’m afraid of building a crappy workout.”
Why we built THREE options for people like that:
1) If you are somebody that wants to know they are following a program that is tailor-made for their life and situation and goals, check out our Online Coaching Program.
You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.
2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, NF Journey will build a workout for you!
Try your free trial right here:
3) Join the Rebellion (our free community) and I’ll send you free guides, workouts, and worksheets that you can read at your leisure.
We need good people like you!
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
I certainly encourage you to try and build your own workout routine.
It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!
If you have more questions, or have a workout program you’re really proud of, share it in the comments below!
-Steve
PS: Check out the rest of our beginner content. I promise, it kicks ass 🙂
