The Beginner's Guide to Bodyweight Training
Are you interested in bodyweight training but don’t know where to start? Do you want to lose weight but can't get to a gym? Do you prefer to work out at home? Or, like most people do you just not have enough time to workout consistently?
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Are you interested in bodyweight training but don’t know where to start? Do you want to lose weight but can't get to a gym? Do you prefer to work out at home? Or, like most people do you just not have enough time to workout consistently?
Are you interested in bodyweight training but don’t know where to start? Do you want to lose weight but can't get to a gym? Do you prefer to work out at home? Or, like most people do you just not have enough time to workout consistently?
If you answered “yes” to any of these questions, then The Beginner's Guide to Bodyweight Training is for you. In this course you will be given the tools you need to create your own workouts based on your needs and goals.
Not sure which exercises work which muscles? You'll learn the best bodyweight exercise for each muscle. Not sure how many reps you should do? You'll learn strategies to build muscle, increase strength and burn fat. Want to focus on one particular area? You'll learn how to strengthen weak links to promote muscle growth and prevent injury. Through this course you’ll be able to create a training program best suited to your goals, workout space and time constraints.
Even though the course is aimed at beginner's, each exercise has an easier and harder modification to progress from beginner to intermdiate. Through videos, slide presentations and PDF files, this comprehensive course will provide the tools you need to get the most out of bodyweight exercises.
What's inside
Learning objectives
- Learn 101 bodyweight exercises, 7 training protocols and 51 training routines.
- Understand the 4 pillars of movement and 3 types of muscle action
- Learn the 2 types of cardio systems and the best ways to work them.
- Understand 7 types of training protocols to create and customize your own workouts.
- Learn 101 bodyweight exercises, 7 training protocols and 51 training routines.
- Understand the 4 pillars of movement and 3 types of muscle action
- Learn the 2 types of cardio systems and the best ways to work them.
- Understand 7 types of training protocols to create and customize your own workouts.
Syllabus
The army crawl is great for working the chest, shoulders, forearms, triceps and core stability.
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Syllabus
The army crawl is great for working the chest, shoulders, forearms, triceps and core stability.
The decline pushup is great for working the top of the chest, core stability and core back. Wide hand placement work the outside of the chest while narrow hands work the inner chest and triceps.
The iso hold pushup is great for working the chest, back, biceps, triceps and core stability.
The single wide-leg pushup is great for working the chest, shoulders, lower core and increases lower body flexibility.
The wide to tri pushup is great for working the entire upper body, specifically the outer and inner chest and triceps.
The plyo pushup is great for working the whole body, specifically, the chest, triceps and core stability. The lower body is incorporated as the legs help the upper body lift off.
The sitout with pushup is great for working the whole body specifically the chest with the pushup and the lower body with the sitout.
The wide to tri plyo pushup is great for working the whole body, specifically the outer and inner chest, triceps, core stability and lower body to aid in lift off.
In this lecture, you’ll learn the muscle groups affected by upper pull movements and how to choose exercises based on your needs.
In this lecture, you’ll learn the muscle focus, the best way to work the movement, additional movements to supplement and the go-to exercise.
The side pointer is great for working the upper back, specifically the rear shoulders and rhomboids (middle back). The outer chest gets a great stretch and the core stability is worked as well.
The dip is great for working the triceps and lower core.
The pointer is great for working the top and rear of the shoulders and core stability.
The Y's and T's are great for working upper and mid back and core back.
The diamond pushup is great for working the triceps and inner chest.
In this lecture you'll learn the benefits of bodyweight exercises and how to overcome the negatives, or "bummers".
Always consult with a physician before participating in any exercise program, particularly if you have a health history that includes, but not limited to: diabetes, high blood pressure and hypertension.In this lecture you'll learn the 4 Pillars of Movement and 3 Muscle Actions to maximize each exercise to achieve your goals.
In this lecture, you'll learn the muscle groups affected by upper push movements and how to choose exercises based on your needs.
In this lecture, you'll learn the muscle focus, the best way to work the movement, additional movements to supplement and the go-to exercise.
The pushup is great for working the entire upper body, front and back, but specifically the chest and shoulders.
The incline pushup is great for those with weaker upper bodies, but still want to work the chest and core stability.
The T Pushup is great for working the entire upper body, specifically chest, shoulders and core twist muscles.
The wide leg pushup is great for working the upper body specifically the chest, but also aids in lower body flexibility.
The knuckle tri pushup is great for working the triceps, chest, wrists and hands.
The divebomber pushup is great for working the entire body, specifically the chest, triceps and hamstrings.
In this lecture, you’ll learn the muscle groups affected by hip hinge movements and how to choose exercises based on your needs.
The hip bridge is great for working the hip flexors, butt, core back and lower core.
The fire hydrant is great for working the hip flexors, lower core, core back and abductors.
The fire hydrant kick is great for working the hip flexors, lower core, core back, abductors, hamstrings and quads.
The hip bridge with marching knees is great for working the hip flexors, butt, lower core, core back and quads.
The hip bridge with kick is great for working the entire lower body, specifically the hip flexors, butt, lower core, core back, quads and hamstrings.
In this lecture, you’ll learn the muscle groups affected by lower push movements and how to choose exercises based on your needs.
The squat is great for working the entire lower body, specifically the quads and butt.
The lunge is great for working the entire lower body, specifically the quads and hamstrings.
The is great for working the entire lower body and core twist.
The side lunge is great for working the quads, groin and butt.
The squat to lunge is great for working the entire lower body.
The stepup is great for working the entire lower body, specifically the butt and quads.
The sumo squat with floor touch is great for working the butt and quads.
The jump lunge is great for working the calves, quads, hamstrings and butt.
The jump switch with floor touch is great for working the entire lower body.
The knee to front kick is great for working the entire lower body and lower core.
The lateral skater is great for working the entire lower body, specifically the quads and calves.
The pulse lunge with kick is great for working the entire lower body.
The side to side lunge is great for working the butt, groin and quads.
The sumo pulse squat is great for working the butt and quads.
The split squat is great for working the butt, quads and lower core.
The squat hold to jump is great for working the entire lower body, core back, core stability and lower core.
In this lecture, you’ll learn the muscle groups affected by lower pull movements and how to choose exercises based on your needs.
In this lecture, you’ll learn the muscle focus, the best way to work the movement, additional movements to supplement and the go-to exercise.
The single leg dead lift is great for working the back of the leg, specifically the hamstrings.
The all 4's leg curl is great for working the butt and hamstrings.
The donkey kick is great for working the butt, hamstrings and quads.
The knee lift is great for working the butt and hamstrings.
The lunge to reverse lunge is great for working the entire lower body.
The reverse lunge is great for working the hamstrings, quads and hip flexors.
The squat to reverse lunge is great for working the entire lower body, specifically the butt.
The lunge to front kick is great for working the entire lower body, lower core and core back.
The sitout is great for working the butt, hamstrings and core stability.
In this lecture, you’ll learn the muscle groups that make up the core and how to choose exercises based on your needs.
In this lecture, you'll learn the 5 groups that make up the core and the purpose of each one.
In this lecture, you’ll learn the muscle focus, the best way to work the movement, additional movements to supplement and the go-to exercise.
The flat crunch is great for working the top of the six pack.
The butterfly crunch is great for working the top of the six pack and groin.
The in 'n out situp is great for working entire six pack.
The flutter kick is great for working the lower muscles of the six pack, hip flexors and quads.
The scissor kick is great for working the lower six pack and adductors, located on the inside of the upper leg.
The flutter kick with iso hold is great for working the lower six pack, hip flexors and quads.
The leg circle is great for working the butt, lower six pack, and hamstrings.
The bicycle is great for working the whole six pack and obliques.
The plank with knees to elbows is great for working the obliques, core stability, hip flexors, quads and hamstrings.
The side crunch is great for working the obliques.
The side plank is great for working the obliques, core stability and shoulders.
The leg check is great for working the lower six pack, hip flexors and quads.
The plank with hip sway is great for working the obliques, core stability and shoulders.
The side plank with dips is great for working the obliques, core stability and shoulders.
The roundhouse knee repeater is great for working the obliques, upper and lower six pack, quads and butt.
The side plank with reach thru is great for working the obliques, core stability and shoulders.
The twister is great for working the obliques, six pack and hip flexors.
In this lecture, you’ll learn the muscle focus, the best way to work the movement, additional movements to supplement and the go-to exercise.
The cobra is great for working the lower back.
The superman is great for working the lower back, butt, hamstrings and shoulders.
The alternating swimmer is great for working the lower back, butt, hamstrings and shoulders.
The plank is great for working the rectus abdominis aka the girdle.
The plank with leg side touch is great for working the "girdle", hip flexors and abductors, located on the outer, upper leg.
The leg lift is great for working the "girdle", butt and hamstrings.
The shoulder tap is great for working the "girdle" and shoulders.
The star plank is great for working the "girdle", quads, top of the shoulders and groin.
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