Working From Home - Extreme Fitness: Certification Level 1 from Udemy

What's inside

Learning objectives

How to perform the 5 warm up movements and basic 12 exercise positions with and without bands in the comfort of your own home sitting in your favorite chair
This course has 24 daily lesson plans that is scheduled for 6 days a week. the course is designed to help you create your lifetime fitness program anywhere
There are no requirements to begin, only an open mind and willingness to learn a new lifetime fitness program sitting in a chair

My "job" is to get you to show up to class and i will do the rest for you. i have been doing this for over 15 years
Upon successful completion, you will be spinnex vitality level 1 certified to build and grow a coaching business
You will have the opportunity to write an article for spinnex vitality blog with your brand information that can cast a wider net for you

How to perform the 5 warm up movements and basic 12 exercise positions with and without bands in the comfort of your own home sitting in your favorite chair
This course has 24 daily lesson plans that is scheduled for 6 days a week. the course is designed to help you create your lifetime fitness program anywhere
There are no requirements to begin, only an open mind and willingness to learn a new lifetime fitness program sitting in a chair
My "job" is to get you to show up to class and i will do the rest for you. i have been doing this for over 15 years
Upon successful completion, you will be spinnex vitality level 1 certified to build and grow a coaching business
You will have the opportunity to write an article for spinnex vitality blog with your brand information that can cast a wider net for you

Syllabus

At the end of watching the FREE preview, you will be able to make an educated decision as to if this course is for. you and can you benefit.

What You Will Learn:

*How to perform the 5 warm up movements and basic 12 exercise positions with and without resistance bands

*To exercise in the comfort of your own home

*What exercise routine to do when you get home

*Develop skills your friends don’t have

*Create your own routine that can be turned into a 52 week lifetime fitness routine

*How to get fit by sitting in a chair

*Preparing your mind and body for improved health

*Actual live recorded video lesson plan

At the end of this lecture, you will have learned that your nose is designed to help you breathe safely, efficiently, and properly. You will learn the basics of seated dynamic tension breathing, a deep explanation and advanced benefits of nasal breathing.

Breathe in through the nose and out through the nose. The opposite is true when you breathe out through your nose.

When performing these breathing exercises, you must be conscious of proper body alignment and correct posture.

You will be viewing an actual lesson plan from the early lessons and an actual lesson plan from the latest lessons

This introduction of your instructor Allen will demonstrate how conditioning with seated dynamic tension bodybuilding and breathing with resistance bands can improve your life.

This is an actual video lesson 6 of 24, which completes the first week of four weeks.

This is an actual video lesson 22 of 24, which completes near end of the four weeks.

Here you can see an overview of the course. Your course includes 24 Total Daily Video Lesson Plans With Lectures, Assignments, Quizzes, and Research With 24-On Demand Videos.

(24 video lectures, 9 activity assignments, 5 quizzes, 12 basic course video lessons and 12 advanced course video lessons)

In this course, you will be performing many of the exact movements and exercises that 15 amateur and professional athletes and 15 of my high school students did to become champions. You may also benefit physically and emotionally the way others have upon completion of this course.

What you get, who this course is for and requirements

We will cover the 7 signs of overexertion

We will discuss and explore that because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.

question 1- The Nostril is larger or smaller than the mouth and what is the major benefit:

question 2- Our bodies sinuses produce nitric oxide for what benefit

question 3- What are the advanced benefits of nasal breathing.

Stress is the physical result of fear and anxiety. Anxiety is the outcome of stress.

Signs of stress are an increased heart rate and muscle tension.

Tension many times starts at the head and shoulders.

Studies have shown the more you try to make stress go away, the more we fuel its fire.

Focus on one area of your body feeling tense, such as your shoulders and neck region.

When performing these breathing exercises, you must be conscious of proper body alignment and posture. As an example:

Sit up tall in your chair with your tailbone touching the back of the chair.

Imagine a pole running through the top of your head, down the back of your neck, all the way down through your spine and exiting your butt.
You won’t be able to rock forward or backwards or rock side to side.

You will learn how to nasal breathe- go through these steps and you will understand:

*The opposite is true when you breathe out through your nose.

*Contract your lower abdomen as you breathe out through your nose.

*Breathe out and your lower abdomen contracts inwards.

*You are forcing air back out through your nose

There are 3 questions relating to sitting in a chair with proper body alignment

We talk about Dynamic tension is an exercise system popularised by Charles Atlas, who used this method to craft his He-Man physique. Legend has it that one day Atlas watched a tiger stretching in the zoo and asked himself, “How does this tiger keep in such peak physical condition?” The absence of any dumb-bells or bar-bells led the young Atlas to conclude that lions and tigers became strong by pitting muscle against muscle. This course uses many of the same principles, plus dynamic tension breathing.

Your Nose Is Designed To Help You Breathe Safely

You will learn how to calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. Then, you will learn to calculate your heart rates.

Target heart rate is somewhere between overexerting
yourself and not working hard enough.

Definition: “how fast your heart rate should
beat during exercise.

Take constant of 220 and minus your age of 40 and
you get 180 as your maximum heart rate.

As you can tell from this chart, for various types of
training, there are corresponding percentages of
maximum heart rates.

For example, for a 60 year old, to work the “fat burning”
zone, you should train at 50% of your maximum heart rate
which is 80.

Example: 220 is the constant minus your age of 60 = 160.
Take 160 as your maximum heart rate for a 60 year old and thats
80 beats per minute. Ex: 220 - 60 = 160. Take 50% of 160 and that’s 80
beats per minute. The older you are, lower the training heart rate.

You will need to know the "Constant" training without oxygen and where to take your pulse

Watch the 5 daily warm movements explained and demonstrated

You will learn the magic about the 5 daily warm ups and be able to practice on your own daily.

The second part of this lecture, you will learn the 12 exercise positions with and without resistance bands and be able to begin the Basic and then Advanced lectures and sections.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this basic course week 1 and 2, there are 12 lesson plans, beginning with 5 reps and 1 set, up to 20 reps and 2 sets. Some days we use resistance bands and some days we do not. We will literally do the workout together. You show up and I will do the rest for you.

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs.

Actual video lesson from your PDF print outs. 4 sets with bands.

Actual video lesson from your PDF print outs. 5 sets with bands.

In this advanced course week 3 and 4, there are 12 lesson plans, beginning with 5 reps and 1 set, up to 20 reps and 5 sets. When you have completed the 24th lesson plan, your new body could very well sparkle from the benefit you are giving it. Some days we use resistance bands and some days we do not. We will literally do the workout together. You show up and I will do the rest for you. Be prepared....the 24th and final lesson plan has you performing 20 reps of each of the 12 exercise positions, with 5 sets. The speed of movement is 1/2 second breathe in through your nose while expanding your abs and 1/2 second breathe out through your nose while contracting your abs.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Focuses on seated exercises, which may be ideal for individuals with limited mobility or those who prefer a low-impact workout routine that can be done from the comfort of their chair

Offers Spinnex Vitality Level 1 certification, which may help learners build and grow a coaching business and instruct others in seated dynamic tension bodybuilding and breathing

Explores dynamic tension and breathing techniques, drawing inspiration from Charles Atlas's methods, which may appeal to those interested in this specific exercise philosophy

Provides 24 on-demand video lesson plans, 12 daily lesson plans for the basic course, and 12 daily lesson plans for the advanced course, offering a structured approach to fitness

Emphasizes nasal breathing techniques, which may be of interest to individuals exploring alternative methods for enhancing energy and improving overall well-being during exercise

Requires learners to use resistance bands, which may require learners to purchase additional equipment to fully participate in the course's exercises and activities

Reviews summary

Seated home fitness certification

According to learners, this course provides a positive and unique approach to fitness, emphasizing seated dynamic tension and nasal breathing suitable for exercising at home. Students often praise the instructor's clear explanations and the practical nature of the video lessons. The structured daily lesson plans are highlighted as making it easy to follow. Many appreciate that the course offers a Spinnex Vitality Level 1 certification and CEUs, making it relevant for those pursuing a coaching business. Some reviews mention it's effective for beginners or those with limited mobility, though a few desired more advanced variations or longer workouts. Overall, it's seen as a valuable resource for home-based, low-impact fitness.

Strong emphasis on nasal breathing techniques.

"The detailed sections on nasal breathing and its benefits were really insightful."

"Incorporating proper breathing with the movements makes a noticeable difference."

"I learned a lot about optimizing oxygen intake through nasal breathing."

"The breathing exercises are an important part of the course's approach."

Basic and advanced levels, allows for personal routines.

"The distinction between basic and advanced levels allows you to challenge yourself as you improve."

"I like that it teaches you how to create your own 52-week routine."

"Being able to mix and match movements keeps it fresh."

"The use of bands adds resistance for more challenge."

Accessible entry point to fitness.

"As someone new to structured exercise, this course was very approachable."

"It's a gentle yet effective way to start exercising, especially if you're less mobile."

"The seated aspect makes it less intimidating than traditional workouts."

"Good for anyone looking for a low-impact way to improve fitness."

Provides clear daily routines to follow.

"The daily lesson plans remove the guesswork and make it easy to commit to a routine."

"Having the basic and advanced plans laid out helps with progression."

"I appreciate having the reps and sets provided for each day."

"The structured approach is helpful for staying motivated and consistent."

Instructor explains concepts and movements well.

"The instructor's explanations are very clear and easy to follow."

"Allen does a great job demonstrating the positions and explaining the 'why' behind them."

"His teaching style is encouraging and makes the content understandable."

"The videos are well-produced and show exactly how to perform each exercise."

Offers certification and continuing education credits.

"Earning the Level 1 certification provides a solid foundation for potentially coaching others."

"The CEUs are valuable for fitness professionals looking to expand their knowledge."

"Obtaining the Spinnex Vitality certification adds credibility if you want to teach this method."

"It's great that I can get CEUs for learning this technique."

Easy to integrate into a work-from-home routine.

"Perfect for fitting exercise into a busy work-from-home schedule."

"The seated exercises make it easy to do anytime, anywhere, without needing special equipment."

"I can do these movements during short breaks throughout my workday, which is a huge plus."

"Great for home workouts, requires very little space or equipment."

Learn dynamic tension and nasal breathing while seated.

"This seated dynamic tension method combined with breathing techniques is truly unique and effective."

"I never thought sitting in a chair could be such a powerful workout method."

"The focus on dynamic tension and nasal breathing while seated is a fresh perspective on fitness."

"This course introduced me to a whole new way of exercising using just a chair and my own body resistance."

Some found it too basic or short.

"While the method is interesting, I found some workouts to be quite short or not intense enough for me."

"Could benefit from longer follow-along sessions or more complex variations for experienced individuals."

"Might be too basic for someone already very fit."

"I sometimes wished for more reps or sets in the initial lessons."

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 Working From Home - Extreme Fitness: Certification Level 1 with these activities:

Review Basic Anatomy and Physiology

Show steps

Reinforce your understanding of basic anatomy and physiology to better grasp how the exercises in the course impact your body.

Show steps

Review anatomical terms and muscle groups.
Study the basics of cardiovascular and respiratory systems.
Understand how exercise affects these systems.

Review 'Dynamic Tension: The Key to Lasting Strength'

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Deepen your understanding of dynamic tension principles with this comprehensive guide.

View Melania on Amazon

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Obtain a copy of 'Dynamic Tension: The Key to Lasting Strength'.
Read the introduction and historical context of dynamic tension.
Study the exercises and techniques described in the book.
Incorporate some of the exercises into your routine.

Practice Nasal Breathing Exercises

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Improve your nasal breathing technique to maximize oxygen intake during exercises.

Show steps

Sit comfortably in a chair with good posture.
Inhale deeply through your nose, expanding your abdomen.
Exhale slowly through your nose, contracting your abdomen.
Repeat this process for 10-15 minutes daily.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Read 'Chair Yoga: Accessible Yoga for Everyone'

Show steps

Explore chair yoga to gain a broader understanding of seated exercises and modifications.

View Chair Yoga: Sit, Stretch, and Strengthen Your... on Amazon

Show steps

Obtain a copy of 'Chair Yoga: Accessible Yoga for Everyone'.
Read the introduction and overview of chair yoga principles.
Practice some of the chair yoga poses described in the book.

Document Your Progress

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Track your progress and reflect on your experiences to reinforce learning and identify areas for improvement.

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Create a journal or spreadsheet to record your daily workouts.
Note the exercises performed, reps, sets, and resistance levels.
Reflect on how you felt during and after each workout.
Identify any challenges or areas where you need to improve.

Design a Personalized Seated Exercise Routine

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Apply the principles learned in the course to create a customized exercise routine that meets your individual needs and goals.

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Assess your current fitness level and identify your goals.
Select exercises from the course that you enjoy and find effective.
Incorporate the 5 warm-up movements and 12 exercise positions.
Adjust the reps, sets, and resistance levels to match your fitness level.
Create a weekly schedule and track your progress.

Share Your Knowledge

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Reinforce your learning by teaching others the principles and exercises from the course.

Show steps

Offer to teach a friend or family member the seated exercises.
Explain the benefits of dynamic tension and nasal breathing.
Guide them through the warm-up movements and exercise positions.
Provide feedback and encouragement.

Career center

Learners who complete Working From Home - Extreme Fitness: Certification Level 1 will develop knowledge and skills that may be useful to these careers:

Senior Care Activity Coordinator

Activity coordinators in senior care facilities plan and implement recreational activities for residents. This course fits well with the responsibilities of an activity coordinator, particularly in designing fitness programs for seniors. The course's emphasis on seated exercises and gentle movements makes it ideal for older adults with mobility limitations. Learning the warm-up movements and exercise positions helps design safe and effective exercise routines tailored to the needs and abilities of senior residents. This course may assist in improving the quality of life for seniors through accessible and enjoyable fitness activities.

See salaries and explore the career path for Senior Care Activity Coordinator

Recreational Therapist

Recreational therapists use recreational activities to improve the physical, emotional, and social well-being of individuals with disabilities or illnesses. A great activity for a recreational therapist is physical activity. This course may be useful for a recreational therapist looking to incorporate seated exercises into their programs. The focus on seated exercises is relevant to clients with limited mobility. This course might help recreational therapists provide engaging and effective activities that promote health and well-being among their clients.

See salaries and explore the career path for Recreational Therapist

Adapted Physical Education Teacher

Adapted physical education teachers work with students who have disabilities or special needs, modifying activities to meet their individual abilities. This course can help an adapted physical education teacher broaden their toolkit of exercises. The course's focus on seated exercises and adaptable resistance levels makes it appropriate for individuals with limited mobility. The warm-up movements and exercise positions taught in the course provides teachers with the tools to create inclusive fitness programs that promote physical activity for all students.

See salaries and explore the career path for Adapted Physical Education Teacher

Group Fitness Instructor

A group fitness instructor leads exercise classes for groups of people, motivating participants and guiding them through workouts. This course may be useful for a group fitness instructor who is seeking new class formats. The course's focus on seated exercises is relevant to classes designed for older adults or those with mobility limitations. Knowing the warm-up movements and exercise positions, the instructor can lead participants through an engaging and effective workout, helping them improve their strength, flexibility, and overall well-being. A fitness instructor can improve client retention with the knowledge of the 12 exercise positions.

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Lifestyle Coach

Lifestyle coaches work with individuals to help them make positive changes to their habits and behaviors in order to improve their overall health and well-being. This course can help a lifestyle coach expand their toolkit of exercises and offer unique training options. The focus on seated exercises provides a method for clients with limited mobility or those who prefer low-impact workouts. Learning the warm-up movements and exercise positions can help integrate these principles into personalized lifestyle plans, making it accessible and effective for clients.

See salaries and explore the career path for Lifestyle Coach

Corporate Wellness Consultant

Corporate wellness consultants develop and implement programs to improve employee health and well-being. This course may be useful for a corporate wellness consultant looking for new and innovative approaches to workplace fitness. The course's emphasis on seated exercises makes it particularly relevant for office environments. This course might help a consultant teach employees how to integrate physical activity into their workday, even while sitting at their desks. The course's lesson plans and certification by Spinnex Vitality provides corporate wellness consultants with structure for program development.

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Personal Trainer

A personal trainer creates customized exercise programs for clients to help them achieve their fitness goals. This course can help a personal trainer expand their repertoire of exercises and offer unique training options. The focus on seated exercises and dynamic tension breathing provides trainers with a method for clients with limited mobility or those who prefer low-impact workouts. Learning the warm-up movements and exercise positions can help integrate these principles into personalized fitness plans, making training accessible and effective for a wider range of clients. A personal trainer can increase client engagement with the knowledge of the 12 exercise positions.

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Occupational Therapist

Occupational therapists help individuals with disabilities or injuries perform daily tasks and activities. An occupational therapist helps their patients with skills needed for activities of daily life. This course can help an occupational therapist incorporate seated exercises into their treatment plans. The focus on seated exercises and adaptable resistance aligns with promoting independence and improving quality of life for patients with limited mobility or other physical challenges. The techniques from this course may help patients regain strength, flexibility, and coordination.

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Wellness Coach

A wellness coach guides clients in adopting healthy habits and lifestyles. This course may be useful for a wellness coach looking to expand their knowledge base. The course's focus on seated exercises and dynamic tension breathing aligns with principles of accessible and adaptable fitness programs. A wellness coach can use the warm-up movements and exercise positions taught in the course to create customized fitness plans for clients with limited mobility or those seeking low-impact workouts. This course provides a foundation in teaching clients how to improve their health through easy exercises.

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Holistic Health Practitioner

Holistic health practitioners focus on the whole person, addressing physical, mental, and emotional well-being. This course may be useful for a holistic health practitioner. The course's emphasis on breathing techniques and mind-body connection aligns with the principles of holistic health. The homework and lesson plans can assist patients in improving their overall well-being through accessible and effective exercises performed while seated. The Spinnex Vitality certification may enhance the credibility of holistic health practitioners.

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Health Educator

Health educators develop and implement programs to promote health and wellness in communities. This course can help a health educator expand their knowledge of accessible fitness options. The course's focus on seated exercises and dynamic tension breathing is relevant to designing programs for individuals with limited mobility or those who prefer low-impact activities. Upon learning the warm-up movements and exercise positions, they can educate individuals about the benefits of incorporating simple exercises into their daily routines, empowering them to take control of their health and well-being.

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Physical Therapist Assistant

Physical therapist assistants work under the direction of physical therapists to help patients recover from injuries or illnesses. This course may be useful for a physical therapist assistant looking to incorporate seated exercises into their practice. This coursework might assist them in assisting patients with limited mobility or those recovering from surgery. This course can help physical therapist assistants improve patient outcomes through accessible and adaptable fitness programs.

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Rehabilitation Specialist

Rehabilitation specialists help patients recover from injuries or illnesses through exercise and therapeutic activities. This course may be useful for a rehabilitation specialist who is looking to incorporate seated exercises into their practice. The focus on breathing techniques and the use of resistance bands may assist in a patient's recovery. This course provides rehabilitation specialists with additional tools to improve patient outcomes through accessible and adaptable fitness programs.

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Ergonomist

Ergonomists analyze workplaces and design solutions to improve efficiency and reduce the risk of injury. This course may be useful for an ergonomist who is looking to incorporate movement and exercise into workplace design. The learning about seated exercises and posture can help optimize workstations, promote employee comfort, and prevent musculoskeletal disorders. The knowledge of breathing techniques and dynamic tension can help ergonomists design programs that encourage employees to take breaks and engage in simple, effective exercises throughout the day.

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Corrective Exercise Specialist

Corrective exercise specialists assess movement patterns and design exercises to address muscle imbalances and improve posture. This course may be useful for a specialist who is seeking new approaches to exercise. The course may assist in helping clients improve posture, reduce pain, and enhance overall function through seated exercises and dynamic tension breathing. The insights gained from this course may contribute to a corrective exercise specialist's ability to help clients achieve optimal movement and alignment.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Working From Home - Extreme Fitness: Certification Level 1.

Chair Yoga

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Provides a comprehensive guide to chair yoga, offering modifications and variations for different abilities. It valuable resource for understanding how to adapt exercises for seated positions. The book offers a broader perspective on seated exercises, complementing the dynamic tension approach taught in the course. It can be used as a reference for creating personalized routines.

Chair Yoga: Sit, Stretch, and Strengthen Your Way...

Paperback

Chair Yoga: Sit, Stretch, and Strengthen Your Way...

Kindle Edition

Working From Home - Extreme Fitness

Certification Level 1

What's inside

Learning objectives

Syllabus

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Reviews summary

Seated home fitness certification

Activities

Career center

Reading list

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