Basics to Body Weight

How to use your body weight to get a great workout no matter if you are at home, in the office or in a hotel!
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  • Lectures 22
  • Length 44 mins
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 11/2015 English

Course Description

This course is to help take you closer to your health goals. Whether you are just starting our or simply want more instruction on how to perform body weight exercises properly, this course will help teach you how to execute body weight exercises and modify them to match your current strength level. I use my 20+year background to share lessons and help educate you on how to get the most efficient workout. This course will take 1 hour to complete. You should take my course because I care about helping you reach your goals and want to help you avoid injury and prevent you from waiting time and money on people who don't know what they are talking about.

What are the requirements?

  • The desire to improve your health
  • Approval from your doctor to begin exercise

What am I going to get from this course?

  • Increase your confidence your workouts by knowing you are doing things properly
  • Decrease your chance of injury by avoiding doing exercises incorrectly
  • Increase your chance of success by learning exercises and workouts that they can do anywhere and at anytime!
  • Learn how to workout with no equipment
  • Be able to understand how to modify exercises to customize the right intensity no matter what your current fitness level

Who is the target audience?

  • This course is for beginnings and intermediate athletes to increase their understanding of proper body mechnics
  • Anyone interested in improving their knowledge and understanding of basic exercise movements
  • An athlete looking to increase their awareness and understanding of body mechanics

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction

Thank you so much for joining my course! I am delighted to have you as my student and look forward to increasing your understanding of body weight exercise.

Before we get started, it is fundamental and critical to your health and for your overall success that you see a doctor before starting this program. We want to make sure that you have a solid base to build from. While this course will definitely help to get you in better shape and increase your health, we want to make sure that you are starting out from a good place. If there is anything that he or she sees, we need to address that before moving on to this program.


It is vital that you start your healthy journey with a good foundation. In order to know what's happening inside you body, you need to consult with an expert. Please consult with your doctor to determine if you are healthy enough to begin exercise. Please address any issues that arise and alleviate them before starting this course. It is absolutely critical to your health that you get the go ahead from your doctor BEFORE STARTING THIS COURSE!


In order for this course to be as successful as possible, it is important that I have your trust. Why should you trust me? Great question! I personally know what it's like to have a goal or what to improve myself but not have the resources or tools to do so. I spent 20 years going through various training programs and with different coaches. My highest athletic achievement came when I had the honor of representing the USA at the 2008 IAAF Indoor World Championships. I tell you this not to brag, but to let you know I've seen the human body at the highest level of performance. Let me just tell you now that even professional athletes make basic errors in body mechanics. During my athletic career, I've learned a lot of things. Some of those lessons came at the cost of making a mistake. I want you to benefit from the mistakes I've learned and the lessons I've had in how to optimize your body to be healthier. No matter what your goals, I strongly believe, that I can help you in getting there.

I have spent the past 7 years coaching and teaching others how to optimize their bodies to get the most out of it. This time has helped me see patterns of problems as well as fine tune how to articulate the message needed for improvement. I care about you and what you to benefit from my course. Trust that what I am saying is in your best interest for your body as well as your overall health.


I chose to record the majority of this course in an apartment. I want to show you that you don't need a gym to get a good workout in. My goals for this course are the following:

#1. I want to increase your confidence by knowing exactly what you are doing when you work out. That way if you choose to one day join a gym, you can do so with confidence or simply continue on your daily routine with confidence.

#2. I want to reduce your chance of injury by increasing your understanding of the proper body mechanics. I want you to be the healthiest possible and reduce your chance for any nagging injuries by avoiding overloading your joints.

#3. I want you to get the most out of your workout. Knowing proper body mechanics will also help you be more efficient and effective with your movements during your workout which will give you more bang for your buck! I want you to feel good about the work you do and feel you are gaining traction in your fitness journey!

3 questions

Let's test your listening skills!


I am proud of you for taking this course. By enrolling, I know you are serious about your health and your personal goals in your fitness adventure. Everyone is on their own path so please don't compare yourself with others. With dedication and effort, you can accomplish anything!

Please take this time to write down your goals for this course. Also, please feel free to send me a message with your goals so that I can help keep you accountable!

Best of luck as we start this journey!

Section 2: Warm up

Foam rolling has been shown to help reduce injury as well as helping alleviate tightness after workout.

It does this by helping to break up adhesions. Adhesions also sometimes called "knots" are a normal part of every day life. They are basically spots where are muscles become glued together. They aren't allowed free movement and that adhesion can eventually lead to pain.

The site of the pain is not the actual adhesions. The knots actually pull on your connective tissue and can eventually lead to more severe problems.

We can use the foam roller to help loosen our muscles before we start workout. This will help in 2 ways.

1) it will actually make them more pliable which will allow us to move with a greater range of motion

2) it will help to get more blood flowing before we begin to workout

We DO NOT want to spend time breaking up any knots before we train. We want to keep the discomfort around a 5 on a scale of 0-10.

After we workout or on a rest day, we can spend time workout out our knots. You will simply foam roll as usual but when you feel a hot spot or a tender spot, you will try to break through it and make small movements in hope to break some of it up. Please keep your discomfort or "pain meter" to less than a 7 on a scale of 0-10.

For bigger or more stubborn knots, it may be a good idea to schedule an appointment with your massage therapist.

If you have more severe problems with pain, I recommend you go to your doctor for more help with this ailment.


Remember it's important to roll out both of your legs. It's important to roll the following parts:

Quad-Top of leg

IT band-side of leg

Hamstring- Back of leg

Calve-Between the knee and the ankle

When we roll out back, stay between mid shoulder blade and top of hips. As the roller gets closer to your hips, make sure to keep your hips close to the ground as to not roll off of it!


Here are some movements that will help to increase your core tempature to get you prepared for our workout!

Section 3: Lower body exercises

Squats are such a great movement to do to help keep us healthy and moving. In order to properly perform them, They take coordination, body space awareness, flexibility and basic strength. They are a must for you to start incorporating into our daily routine.


Let me show you How to properly squat and what we are aiming to do in the process!


No matter your current skill level, I will now show you how to take the basic components we just learned and apply them to where you are now!

Remember to be sure that your supporting surface is sturdy and CAN NOT be easily moved. Make sure that what you decided to squat to can support your weight in case you lose balance and need it's support to hold you up! Safety is one of our main priorities!!


Single leg squats are a unilateral movement. This means that they allow us to work each leg independently of the other. This can help to lessen muscle imbalances. This exercise will also help improve balance and coordination.

Keys to success are the following:

1) Keep your shoulders and back.

2) Brace your core

3) Keep you chest up

4) Keep the shin of your front leg as vertical as you can. Also make sure that your shin stays perpendicular to the ground.

5) Make sure that the weight in the front foot stays between your arch and heel of your foot. Do not allow your heel to come off the ground!

6) Stay on the ball of your back foot and don't allow your knee cap to hit the floor( It is ok for your knee to touch down on towels when modifying which we will discuss in the next video)


By putting towels or a blanket under your back leg, this will limit the range of motion and reduce the intensity of this movement so that customize it for your current strength level. The most important thing when modifying to start with an intensity that you can do for at least 10 reps on each leg and a minimum of 2 rounds. This will help us ease into the movement and not start too much too soon. Do not try to do too much range of motion when you are beginning. Your body is not use to this movement, but, if you give it a chance to adapt, you will be able to increase the range of motion and build strength each week!

Remember to be sure that your supporting surface is sturdy and CAN NOT be easily moved. Make sure that what you decided to squat to can support your weight in case you lose balance and need it's support to hold you up! Safety is one of our main priorities!!

Section 4: Upper body exercises
Keys to success for upper body movements

Here is a demonstration of a full body push up. If you can not currenlty do one, no problem at all. We will discuss how to modify this movement to meet your strength level no matter what that currently is!


Now let's focus on customizing this exercise to your strength level. Make sure that any surface you are using for modified push ups is

1) Strong

2) Will hold up your body weight while not moving.

3) You have a strong grip and the surface is free of anything that can cause you to slip.

4) Also, remember to put a towel or blanket under your knees when your knees are on the ground.

Section 5: Core work!
Core exercises
Section 6: Let's workout

I decided to head outside to change up the scenery. As you can see, it doesn't take much to set up a workout that can be modified for any skill level. All I have is a study picnic table and a blanket!


In the demonstration that I will give, I will include movements as a variety of levels. I will show you beginners, intermediate, advanced, and expert movements. Please DO NOT attempt to move on to another level of intensity until you can easily complete 3 full rounds of 10 repetitions of each exercise. It is extremely important to your saftey that you do not move too fast to the next level. Your body needs time to adjust and you also need to learn how to listen to your body. This all takes time. Please trust me when less is more as we are starting your fitness journey!


Here we are! Here are the basic movements at a variety of skill levels.

Section 7: Closing

Great workout! Hope everyone enjoyed it!

Things to remember:

1) Drink plenty of water!!

2) It's normal to experience soreness when beginning a new workout routine. Try to go for a walk or repeat the warm up from this course the following day in order to get your blood moving which will bring in nutrients to your sore muscles.

3) If soreness lasts for longer than 3 days, please consult with your doctor to make sure there are no more severe injuries.


Thank you so much for taking my course. It is my desire to help you get to your goals. If you have enjoyed this course and have found it valuable to your health, please leave me a 5 start rating and comment below.

I'd love to hear how this has helped you. I'd also love to hear your feedback and future course topics that you would be interested in.

Thank you again and best of luck on your new journey!


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Instructor Biography

Abby Ruston, Personal Trainer/Entrepreneur

I am a former world class athlete( Member of the 2008 IAAF World Indoor Championships) Google me ;o)

I am a CSCS certified personal trainer.

Why do I tell you the aforementioned information? Is it to brag? No. It is to let you know that I have a background as an athlete as well as a coach. I have 20+ years of athlete experiences some of which was at world class level. I also have over 7 years of being a coach/trainer. My course is designed to share information that I have gathered the past 20 years with you into a condensed, easy to understand manner so that you can increase your health and be a happier you!

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