Elevate Your Upper Body Strength: 5 Fun Bodyweight Exercises for Geeky Enthusiast

Hey there, fellow geek and fitness enthusiast! I totally get it - being deep into the world of anime, managing a busy life, and juggling long hours at work, it's a whirlwind. Finding the time and motivation to squeeze in a workout? Well, it's kind of like embarking on an epic quest, right? But hang tight because I've got a plan that's all about leveling up your upper body strength while embracing your love for all things geeky. And don't worry, I've got your back even if you're dealing with chronic pain.

Photo by Glenn Carstens-Peters

Picture this: Your latest cosplay masterpiece is finally complete, and that big convention you've been waiting for is just a week away. Your to-do list is longer than an anime series, maybe Naruto, and the last thing you can think of is exercise. Been there, done that! I understand the struggle of trying to fit fitness into a life filled with geeky pursuits. But, dear fellow geek, remember that even heroes need to train!

And I know starting to work out can suck, but it's worth it. I remember when I first started, and I didn't get sore after every workout. I hated it. I wanted to see results, and I didn't want to hurt. But I stuck it out, and eventually, the workouts got easier, and I started looking forward to the burn. Weird that the pain that I used to dread was a pain I looked for to know that I was making progress. Now I'm down about 20 inches on my waist, and I couldn't be happier that I didn't give up.

Are phrases like "It's over 9000!" or "I choose you!" part of your daily lexicon? Well, brace yourself because we're about to transform these iconic lines into your personal fitness battle cries. Who says workouts can't be enjoyable and geeky at the same time?

The Magic of Bodyweight Exercises:

Now, let's talk about the magic of bodyweight exercises. The best part? You don't need a gym membership, which is perfect for those of us whose schedules are as unpredictable as a plot twist in our favorite anime. Bodyweight workouts are our secret weapon for boosting upper body strength and sculpting those muscles. Plus, we've got some alternative exercises if you're battling chronic pain.

Let's Get Moving:

Now, it's time to dive into these exercises, each one inspired by our beloved geeky activities:

Photo by Olivia Bauso

One Piece Pirate Planks

• Train With Zoro: Channel your inner pirate, balancing on a plank in the middle of the high seas. We're building our core and upper body strength with these plank variations. Start in the classic plank position, propped up on your elbows and toes, keeping that body in a straight line. Now, gently twist your hips to one side, bringing your knee toward your elbow. Return to the center and repeat on the other side. These plank twists work wonders for our core, obliques, and upper body.

Alternative for Chronic Pain: Seated Leg Lifts

• For those battling chronic pain: Sit down in a sturdy chair, keep those feet flat on the ground, your back straight, and your shoulders relaxed. Lift one leg without locking your knee. Hold for a few seconds, then gently lower it. Repeat with the other leg. These seated leg lifts are fantastic for strengthening your core without any upper body pressure. Personally, I do seated leg lifts more often than the plank exercise. I tried planks for a while, but I realized they were causing more harm than good. My wrists are weak, and very often I was pushing myself past where I should have. Often times my wrists and arms would give out, and I kept feeling like a failure. When I finally looked into alternative exercises, I was thrilled to find a way that I could still strengthen my core and still use my hands and arms the next day.

Doctor Who Sonic Push-Ups

• Join the Doctor: We're embarking on a time-traveling adventure with these push-ups, building our shoulder and arm strength along the way. Start in a regular push-up position, but with your hands a bit wider than shoulder-width apart. As you lower your body, lift one hand off the ground, pretending you're activating the Doctor's sonic screwdriver. Alternate hands as you push up and down. This exercise targets our chest, shoulders, and triceps, all with a fun Doctor Who twist.

Alternative for Chronic Pain: Wall Push-Ups

• A gentler option:** Stand facing a wall, arms at shoulder height, and slightly wider than shoulder-width apart. Step back a bit, keep your feet hip-width apart, and bend your elbows to bring your chest toward the wall. Then, push back to the starting position. Wall push-ups are a low-impact alternative that helps build shoulder and arm strength. These are one of my favorite ways to do pushups. I still get the benefit of doing the pushup without the severe shoulder or arm pain.

Grey's Anatomy Scrub Scrunches

• Time for surgery: Get ready for a Grey's Anatomy-inspired workout targeting our back and upper body muscles. Sit on the floor, knees bent, feet flat. Lean back slightly, engage your core, and grab a light dumbbell or even a water bottle, holding it with both hands at chest height. Now, twist your torso to one side without moving your hips. Return to the center and repeat on the other side. It's like we're scrunching up those surgical scrubs, working our back and upper body. They were quite challenging for me initially, but I discovered they became enjoyable, especially when watching a TV show. For example, if I'm watching One Piece, I'll do 5 every time Luffy says "gum-gum," it's a fun crossover game for me.

Alternative for Chronic Pain: Seated Row with Resistance Band

• For those with chronic pain: Sit on a sturdy chair, feet flat on the floor, and secure a resistance band to a fixed object in front of you. Hold both ends of the band with your palms facing each other. Pull the band towards your torso, squeezing your shoulder blades together. Release it to return to the starting position. Seated rows with a resistance band are gentle yet effective for our upper back muscles.

Harley Quinn Hammer Curls

• Embrace the chaos: Take a page from Harley Quinn's book and become the Clown Princess of Crime while boosting our bicep strength. Grab some dumbbells or any suitable household items. Stand with your feet shoulder-width apart, arms fully extended, palms facing your body. Perform bicep curls, bringing the weights to your shoulders while maintaining a strong, stable posture. Focus on contracting those biceps as you lift. These hammer curls target our biceps and forearms, adding a touch of Harley Quinn to our workout.

Alternative for Chronic Pain: Water Bottle Bicep Curls

• A gentler approach: Hold a water bottle or a light household item in one hand, palm facing upward. Sit or stand with your back straight. Slowly lift the item toward your shoulder, bending your elbow. Lower it with control. Repeat the movement for both arms. Water bottle bicep curls provide a low-impact way to strengthen our biceps without heavy weights.

Avengers Shield Raises

• Join the Avengers: Train like Earth's mightiest heroes with shield raises designed to boost our shoulder strength. Begin by holding a weight plate, a dumbbell, or even a household item with both hands at chest height. Feet shoulder-width apart, raise the weight overhead in a controlled manner, fully extending our arms. Lower it back down to chest height, maintaining proper form throughout the movement. Avengers shield raises primarily target our shoulders and can make us feel like superheroes during our workout.

Alternative for Chronic Pain: Shoulder Blade Squeeze

• A gentle choice: Sit or stand tall, relax those shoulders, and imagine squeezing our shoulder blades together without moving our arms. Hold that squeeze for a few seconds, then release. Repeat the motion several times. Shoulder blade squeezes are a gentle exercise to improve shoulder strength without any overhead lifting.

Time to Sweat:

Now, I know I talked about these one on one, but let's put these exercises into action and create an epic workout routine just for you:

Photo by Alejandro Luengo

Warm-up: Kickstart your fitness journey with a warm-up inspired by your favorite fantasy world. March in place as if you're on a noble quest, and sway your arms as if you're casting a spell.

Workout: Aim for 3 sets of each exercise, doing 10-15 reps per set. Take a 30-second breather between sets. And here's a fun twist: Motivate yourself with those cherished show quotes during each set!

- One Piece Pirate Planks

- Doctor Who Sonic Push-Ups

- Grey's Anatomy Scrub Scrunches

- Harley Quinn Hammer Curls

- Avengers Shield Raises

Cooldown: Finish your session with gentle stretches to keep you ready for your next geeky adventure.

In the world of fitness, just like in your favorite RPG, it's all about progress, not perfection. You may not become a superhero overnight, but each workout is a step closer to elevating your upper body strength. This journey is yours to embrace, and I'm right here with you, every step of the way.

Share your geeky fitness routines or your favorite workout phrases with us down in the comments or our private community group. I want Marcevolution to be a place where everyone feels like they have a voice. I know for a long time I was told to be quiet about my love of TV shows and anime. And I want to create the opposite experience here. Let's support one another on our epic journey to discover our personal treasures.