We may earn an affiliate commission when you visit our partners.
Eat Clean Train Dirty
Have you ever wanted to start working out but quit because of several reasons below?
I don’t have time because of my busy schedule.
There is no gym around where I live
I don’t know how to start working out and hiring a personal trainer is expensive
I don’t want to start working out alone
I just want to work out at home during my free time.
What if I tell you now your problems are all solved with our 100-Days Diet Program?
Read more
Have you ever wanted to start working out but quit because of several reasons below?
I don’t have time because of my busy schedule.
There is no gym around where I live
I don’t know how to start working out and hiring a personal trainer is expensive
I don’t want to start working out alone
I just want to work out at home during my free time.
What if I tell you now your problems are all solved with our 100-Days Diet Program?
Read more
Have you ever wanted to start working out but quit because of several reasons below?
I don’t have time because of my busy schedule.
There is no gym around where I live
I don’t know how to start working out and hiring a personal trainer is expensive
I don’t want to start working out alone
I just want to work out at home during my free time.
What if I tell you now your problems are all solved with our 100-Days Diet Program?
This program is designed to provide the best value a person can get when they go to the gym and start exercising.
Then, what are the values of this program?
You can learn stretching for your whole body that you must do to prevent injury before exercising.
You will be learning the exercises explained by a highly experienced personal trainer.
This program offers you a variety of exercise routines for the next 100 days.
New exercises will be added every two weeks in order to prevent it from being boring.
People’s bodies will adjust to the same amount of exercise intensity, however, our program will provide different routines that increase the intensity of the exercise.
Working out alone can be very boring and demotivating, however, the working out videos of this program even offers you a workout partner so you can just watch and work out with your workout partner.
Even, there are well-organized nutrition guides and diet tips that can maximize the effectiveness of the exercises you will have done.
Register for this course and see more details by visiting:
OpenCourser.com/course/g0i754/100
What's inside
Learning objectives
- More than 130 exercises that increase intensity every 2 weeks
- 25 work out routines including push, pull, legs, hip and cardio
- How to use own body weight to train for each fitness level : beginners & intermediate
- Cardio exercise that burns fat and makes skin elastic
- Nutrition that anyone can easily follow and apply to their daily life
- Basic knowledge of diet and nutrition
- Having a personal trainer and a workout partner
- More than 130 exercises that increase intensity every 2 weeks
- 25 work out routines including push, pull, legs, hip and cardio
- How to use own body weight to train for each fitness level : beginners & intermediate
- Cardio exercise that burns fat and makes skin elastic
- Nutrition that anyone can easily follow and apply to their daily life
- Basic knowledge of diet and nutrition
- Having a personal trainer and a workout partner
Syllabus
Welcome to Eat Clean Train Dirty!
It's Time to Change Your Body for The Last Time!
Lovely to meet you!
How to Use This Course Effectively!
Read more
Syllabus
Welcome to Eat Clean Train Dirty!
It's Time to Change Your Body for The Last Time!
Lovely to meet you!
How to Use This Course Effectively!
Read more
Traffic lights
Traffic lights
Read about what's good
what should give you pause and
possible dealbreakers
Provides a 100-day program with increasing intensity, which can help learners stay motivated and see consistent progress over a structured period
Teaches how to use body weight for training, which is accessible and adaptable for various fitness levels, making it suitable for both beginners and intermediate learners
Offers 25 workout routines, including push, pull, legs, hip, and cardio, which ensures a well-rounded fitness approach and prevents plateaus by targeting different muscle groups
Includes nutrition guides and diet tips, which can help learners maximize the effectiveness of their workouts and achieve better results by combining exercise with proper eating habits
Features workout videos with a workout partner, which can provide motivation and a sense of camaraderie for those who prefer not to exercise alone
Focuses on home workouts, which eliminates the need for gym equipment or memberships, making it a convenient and cost-effective option for individuals with limited access to facilities
Save this course
Create your own learning path.
Save this course to your list so you can find it easily later.
Save
Save
Reviews summary
Structured home workout & diet plan
According to learners, this course provides a structured 100-day program for weight loss and fitness at home. Many appreciate the convenience of home workouts and the feeling of having a workout partner through the videos. The course offers a variety of exercises with increasing intensity and includes helpful nutrition guidance. Students report seeing positive results, finding it a good starting point for beginners wanting to establish a routine, although success requires self-discipline and consistency.
Success heavily depends on learner's discipline.
"Not a magic bullet, requires discipline."
"Requires a lot of self-discipline."
"You need to stay motivated to see it through."
Opinions differ on if workouts are challenging enough.
"Loved the... increasing intensity."
"Felt the exercises were too easy after a few weeks."
"The intensity might be just right for beginners, but intermediates might need more."
Videos feature a partner for motivation.
"Felt like I had a workout partner."
"Working out with the video partner helped keep me motivated."
"The videos feel less lonely with the partner."
Provides practical advice for diet.
"The nutrition guide was helpful."
"I found the diet tips easy to follow and apply."
Well-suited as a starting point for new exercisers.
"Definitely recommend for beginners."
"Good starting point..."
"As a beginner, I found the exercises manageable."
A clear, progressive plan over 100 days.
"The 100-day structure is brilliant."
"Solid routines, especially liked how they added new exercises."
"I appreciated the progression over the weeks."
Easy to follow at home with minimal equipment.
"Great for home workout... Saw real results in weight loss."
"This course made working out at home achievable and fun."
"It's convenient to do the exercises anytime at home."
Many students report achieving weight loss.
"Saw real results in weight loss."
"Lost weight and gained energy!"
"Following the plan helped me achieve my fitness goals."
Some learners found the diet guide too basic.
"The nutrition part was basic."
"If you know a lot about diet already, this section might not add much."
Activities
Be better prepared
before
your course. Deepen your understanding
during
and
after
it. Supplement your coursework and achieve mastery of the topics covered
in 100-Day Diet Home Workout : Weight Loss with Professionals! with these
activities:
Review Basic Nutrition Principles
Show steps
Reinforce your understanding of fundamental nutrition concepts to better grasp the diet tips provided in the course.
Show steps
-
Review the food groups and their roles in the body.
-
Understand macronutrients (proteins, carbs, fats) and micronutrients (vitamins, minerals).
-
Familiarize yourself with recommended daily intakes.
Practice Bodyweight Exercises
Show steps
Improve your form and build a base level of strength before starting the course's workout routines.
Show steps
-
Perform squats, push-ups, and lunges, focusing on proper form.
-
Hold planks for increasing durations.
-
Record yourself and review your form.
Follow Along with Stretching Tutorials
Show steps
Learn proper stretching techniques to prevent injuries and improve flexibility, complementing the course's stretching section.
Show steps
-
Find online tutorials demonstrating various stretching exercises.
-
Follow along with the tutorials, paying attention to form and breathing.
-
Focus on stretches targeting major muscle groups.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Document Your Progress
Show steps
Track your workouts, diet, and progress throughout the 100-day program to stay motivated and identify areas for improvement.
Show steps
-
Create a workout log or journal.
-
Record exercises, sets, reps, and weight used (if any).
-
Note any challenges or successes during each workout.
-
Track your dietary intake and any changes you make.
Find a Workout Buddy
Show steps
Increase motivation and accountability by working out with a friend or family member who is also interested in fitness.
Show steps
-
Reach out to friends, family, or online communities to find a workout partner.
-
Schedule regular workout sessions together.
-
Motivate and support each other throughout the program.
Design a Personalized Workout Plan
Show steps
Apply the knowledge gained from the course to create a workout plan tailored to your specific fitness goals and needs.
Show steps
-
Assess your current fitness level and identify your goals.
-
Select exercises from the course that align with your goals.
-
Create a weekly workout schedule, including rest days.
-
Adjust the plan as needed based on your progress and feedback.
Create a Before-and-After Photo Collage
Show steps
Visually document your progress throughout the 100-day program to celebrate your achievements and stay motivated.
Show steps
-
Take a 'before' photo at the start of the program.
-
Take progress photos every few weeks.
-
Take an 'after' photo at the end of the program.
-
Create a collage showcasing your transformation.
Review Basic Nutrition Principles
Show steps
Reinforce your understanding of fundamental nutrition concepts to better grasp the diet tips provided in the course.
Show steps
Show steps
Show steps
- Review the food groups and their roles in the body.
- Understand macronutrients (proteins, carbs, fats) and micronutrients (vitamins, minerals).
- Familiarize yourself with recommended daily intakes.
Practice Bodyweight Exercises
Show steps
Improve your form and build a base level of strength before starting the course's workout routines.
Show steps
Show steps
Show steps
- Perform squats, push-ups, and lunges, focusing on proper form.
- Hold planks for increasing durations.
- Record yourself and review your form.
Follow Along with Stretching Tutorials
Show steps
Learn proper stretching techniques to prevent injuries and improve flexibility, complementing the course's stretching section.
Show steps
Show steps
Show steps
- Find online tutorials demonstrating various stretching exercises.
- Follow along with the tutorials, paying attention to form and breathing.
- Focus on stretches targeting major muscle groups.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Document Your Progress
Show steps
Track your workouts, diet, and progress throughout the 100-day program to stay motivated and identify areas for improvement.
Show steps
Show steps
Show steps
- Create a workout log or journal.
- Record exercises, sets, reps, and weight used (if any).
- Note any challenges or successes during each workout.
- Track your dietary intake and any changes you make.
Find a Workout Buddy
Show steps
Increase motivation and accountability by working out with a friend or family member who is also interested in fitness.
Show steps
Show steps
Show steps
- Reach out to friends, family, or online communities to find a workout partner.
- Schedule regular workout sessions together.
- Motivate and support each other throughout the program.
Design a Personalized Workout Plan
Show steps
Apply the knowledge gained from the course to create a workout plan tailored to your specific fitness goals and needs.
Show steps
Show steps
Show steps
- Assess your current fitness level and identify your goals.
- Select exercises from the course that align with your goals.
- Create a weekly workout schedule, including rest days.
- Adjust the plan as needed based on your progress and feedback.
Create a Before-and-After Photo Collage
Show steps
Visually document your progress throughout the 100-day program to celebrate your achievements and stay motivated.
Show steps
Show steps
Show steps
- Take a 'before' photo at the start of the program.
- Take progress photos every few weeks.
- Take an 'after' photo at the end of the program.
- Create a collage showcasing your transformation.
Career center
Learners who complete 100-Day Diet Home Workout : Weight Loss with Professionals! will develop knowledge and skills
that may be useful to these careers:
Personal Trainer
Personal Trainer
A personal trainer works one-on-one with clients to create and implement fitness plans. This course, designed to provide the best value a person can get when they go to the gym, helps build a foundation for someone looking to become a personal trainer. In particular, the variety of exercises and routines that increase in intensity over time, as well as the nutrition guidelines, are tools that a personal trainer can use and share with their clients. The course even provides a workout partner, which may serve as insight into how to work with clients.
Fitness Instructor
Fitness Instructor
A fitness instructor leads group exercise classes and provides individual fitness training. This course, with its focus on diverse workout routines and exercises explained by a personal trainer, helps build a foundation for an individual seeking a fitness instructor role. The course materials also provide a variety of routines for different fitness levels and increase intensity over time, which are useful skills for creating classes or workouts for clients. The nutrition guides included in the course may provide a more holistic approach to fitness training.
Group Exercise Instructor
Group Exercise Instructor
A group exercise instructor leads fitness classes for groups of people. This course, which provides a variety of exercise routines, helps build a foundation for a group exercise instructor. The program's structure, which adds new exercises every two weeks to prevent boredom, and its focus on increasing exercise intensity, may be helpful when developing group classes. The course also demonstrates how to provide workout partners which may offer insights into running group classes.
Fitness Consultant
Fitness Consultant
A fitness consultant assesses clients' fitness levels and develops personalized training programs. This course, which provides 25 workout routines, including push, pull, legs, hip, and cardio, can help an aspiring fitness consultant understand exercise options across various domains. The course also explains how to use body weight for training, which helps in developing programs for different fitness levels and needs. The nutrition component of the course provides a more well rounded skill set for a fitness consultant.
Lifestyle Coach
Lifestyle Coach
A lifestyle coach helps individuals make positive changes in their diet, exercise, and overall well-being. This course, which covers workout routines, diet tips, and nutrition guides, may be helpful for a lifestyle coach. The range of exercises and intensity levels taught in the course can help a lifestyle coach design personalized routines for clients. The course's focus on home workouts also aligns with the convenient self-improvement that many lifestyle coaches promote.
Wellness Coach
Wellness Coach
A wellness coach helps clients make lifestyle changes to improve their overall health and wellbeing. This course, with its focus on workout routines, nutrition guidance, and diet tips, may be useful to someone who wishes to become a wellness coach. The program's emphasis on working out at home and its variety of exercise routines can be particularly valuable for motivating and supporting clients in their wellness journey, and the built-in workout partner feature provides insights into working with clients.
Health and Wellness Program Coordinator
Health and Wellness Program Coordinator
A health and wellness program coordinator plans and implements health promotion programs in workplaces or communities. This course provides a comprehensive workout plan that includes routines and nutrition advice, this helps build a foundation for wellness program development. The course's structure, which includes new exercises every two weeks, helps motivate consistency. This course's focus on creating a routine also helps with developing health and wellness programs.
Corporate Wellness Specialist
Corporate Wellness Specialist
A corporate wellness specialist develops programs to promote employee health and well-being. This course, with its focus on accessible workouts, may be useful for a corporate wellness specialist. The course's focus on home workouts, nutrition, exercises, and diet tips, helps develop the skills required for creating holistic wellness programs for employees. The workout routines provided in the course are also useful for crafting programs that are engaging for employees.
Health Educator
Health Educator
A health educator teaches individuals and communities about behaviors that promote wellness. This course may be useful for a health educator, particularly with its focus on exercise, nutrition as well as diet tips. The course's emphasis on how to use one's own body weight to train for each fitness level, along with the variety of workout routines, may help health educators better guide their clients. The course content also introduces basic knowledge of diet and nutrition for someone wishing to be a health educator.
Weight Management Consultant
Weight Management Consultant
A weight management consultant provides guidance and support to individuals looking to achieve their weight loss goals. This course, with its focus on diet, nutrition, and exercise, may be helpful for a weight management consultant. The course also offers workout routines and nutritional guidance which may be helpful in developing weight loss programs for clients. The course, as its title suggests, directly targets weight loss and may be of interest to a weight management consultant.
Athletic Trainer
Athletic Trainer
An athletic trainer focuses on the prevention and treatment of injuries for athletes and active people. This course, with its focus on stretching to prevent injury, may be useful for an athletic trainer role. The course outlines a variety of exercises and routines that help build a foundation of knowledge for implementing training programs to improve athletic performance. The variety of intensity levels may also be useful, as well as the diet tips that may form part of an overall training program.
Recreational Therapist
Recreational Therapist
A recreational therapist uses recreational activities to improve the physical and emotional well-being of patients or clients. This course may be useful to a recreational therapist. The exercises and routines designed by this course may be adapted for use with clients with different needs, and the various fitness and exercise levels can be helpful for crafting recreational activities for clients. In particular, the fact that many of the exercises can be done at home may be very useful to a recreational therapist.
Physical Therapy Aide
Physical Therapy Aide
A physical therapy aide assists physical therapists in providing patient care. This course may help a physical therapy aide since it includes a variety of exercises and fitness routines, which can be used to support patients' recovery. The course also includes guides on stretching and injury prevention, which are relevant for a physical therapy aide. The course's focus on basic nutrition and diet may help provide a more well rounded understanding of physical wellbeing.
Kinesiologist
Kinesiologist
A kinesiologist studies the mechanics of body movement and how movement affects health. This course may be helpful for a kinesiologist, especially with its focus on body weight training and exercise routines. A kinesiologist can benefit from understanding the different training levels and techniques provided in this program. The course also covers stretching for injury prevention, which can also be helpful for a kinesiologist, particularly those in a clinical environment.
Nutrition Consultant
Nutrition Consultant
A nutrition consultant advises clients on optimal dietary habits based on their health goals and requirements. This course, which offers nutrition guides and diet tips, may be helpful for someone wishing to become a nutrition consultant. The program provides insight and useful advice on the topic of nutrition. This course also covers the importance of stretching before exercising, which may be a relevant topic for some clients.
For more career information including salaries, visit:
OpenCourser.com/course/g0i754/100
Reading list
We haven't picked any books for this reading list yet.
Save
Explores the science of performance across various domains, including physical fitness. It offers insights into optimizing training, recovery, and mindset, which can be applied to home workouts to improve effectiveness and consistency. It provides a contemporary perspective on achieving fitness goals.
Save
While focusing on glute training, this book provides in-depth knowledge of exercise science, programming, and proper form applicable to various bodyweight and home-based lower body exercises. It's valuable for those looking to deepen their understanding of lower body training at home.
This guide provides a thorough overview of calisthenics, covering a wide range of exercises and progressions. It's excellent for both broadening and deepening one's understanding of bodyweight training techniques and program creation for home workouts.
Building a consistent home workout routine often requires establishing strong habits. provides practical strategies for creating and sticking to good habits, which is highly relevant for anyone trying to make home workouts a regular part of their life. It's valuable for building the discipline needed for consistent training.
A follow-up to 'Starting Strength,' this book delves deeper into the science and application of strength training program design. It's a valuable resource for understanding how to structure effective workout plans, a skill transferable to designing progressive home workout routines.
Combining anatomical illustrations with bodyweight exercises, this book helps visualize the muscles worked during home-friendly movements. It deepens the understanding of bodyweight training and useful reference for ensuring proper form and muscle engagement.
While not strictly a 'home workout' book, this classic provides detailed anatomical illustrations of muscles used in various exercises. Understanding the muscles being worked is crucial for effective training, whether at home or a gym. serves as an excellent reference tool to deepen one's understanding of exercise mechanics.
Save
Offers an in-depth, systematic approach to bodyweight strength training, rooted in gymnastics principles. It's suitable for those looking to deeply understand the science of progression and program design for advanced bodyweight movements. It's a comprehensive reference for serious bodyweight enthusiasts.
Offers a more in-depth look at strength band training, including the science and application of bands for various goals, including rehabilitation and sport-specific training. It's valuable for those wanting to deepen their understanding of how resistance bands can be used effectively at home. The 3rd edition recent publication.
Save
Explores various fitness and health topics, including bodyweight training and unconventional methods. While not solely focused on home workouts, it can provide interesting perspectives and techniques to incorporate into a home routine, broadening one's approach to fitness.
Considered a classic in the field of bodybuilding, this book covers a vast range of training principles and exercises. While many exercises require gym equipment, the foundational knowledge on program design, nutrition, and exercise science is highly valuable and can be adapted for home workouts with appropriate modifications.
Save
Classic for barbell training. While home workouts might not always involve barbells, the principles of proper form, progression, and the importance of fundamental movements discussed are universally applicable to strength training, including bodyweight and resistance band exercises.
Focuses specifically on the principles of designing effective workout programs. Understanding program design is crucial for creating varied and progressive home workouts that lead to results. It's a practical guide for anyone looking to structure their own training or train others.
Aimed at fitness professionals, this book provides frameworks and strategies for designing effective training programs. The principles can be applied by individuals to create well-rounded and efficient home workout plans tailored to their goals and available equipment.
Save
Provides a comprehensive guide to bodyweight exercises, making it ideal for gaining a broad understanding of how to train effectively at home with minimal equipment. It offers a wide variety of exercises and program ideas suitable for various fitness levels. This great starting point for anyone new to home workouts.
Save
Focusing on progressive bodyweight exercises, this book delves into the principles of calisthenics for building significant strength. It provides a structured approach to mastering fundamental movements, offering a deeper understanding of bodyweight training progressions. It's valuable for those looking to build a strong foundation without a gym.
Provides a science-based approach to building muscle and losing fat, with principles applicable to home workouts, particularly for those with some equipment like dumbbells or resistance bands. It offers program design principles and nutritional guidance, contributing to a broader understanding of fitness beyond just exercises.
Similar to 'Bigger Leaner Stronger,' this book tailors a science-based approach to fitness for women. It covers effective training principles and nutrition, which can be adapted for home workouts with or without equipment. It's a valuable resource for women seeking to understand the science behind building a strong and lean physique.
Specifically focused on resistance band workouts, this book is highly relevant given the course list. It provides a variety of exercises and workout ideas utilizing resistance bands, perfect for home use. It's a practical guide for incorporating this versatile tool into a home routine.
This comprehensive textbook on exercise physiology. While quite detailed and academic, it provides the foundational scientific knowledge explaining how the body responds to exercise. This deepens the understanding of why certain training principles are effective for home workouts.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/g0i754/100
Share
Similar courses
Similar courses are unavailable at this time. Please try again later.
Our mission
OpenCourser helps millions of learners each year. People visit us to learn workspace skills, ace their exams, and nurture their curiosity.
Our extensive catalog contains over 50,000 courses and twice as many books. Browse by search, by topic, or even by career interests. We'll match you to the right resources quickly.
Find this site helpful? Tell a friend about us.
Affiliate disclosure
We're supported by our community of learners. When you purchase or subscribe to courses and programs or purchase books, we may earn a commission from our partners.
Your purchases help us maintain our catalog and keep our servers humming without ads.
Thank you for supporting OpenCourser.
© 2016 - 2025 OpenCourser