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Welcome to my course
The purpose of this course is to teach students how to perform fundamental exercises with correct technique.
The course runs through exercises and breaks them down into easy to follow steps, outlining the most important factors in each exercise allowing students to perform the exercises correctly, thus not only giving them the best results from the exercises but also preventing injury from occuring.
The goal of the course is to teach students in such a way that they can incorporate the exercises into their daily workout routines and gain all the benefits of great exercises.
I myself have spent 8 years in the gym environment and am a qualified personal trainer, I'm always willing to learn from those around me and also from what my own body is telling me, I have noticed that many of my friends and clients struggle with some of the fundamental exercises, yet not everyone can afford to constantly fork out money for one on one personal training sessions, thus I have decided to provide a more affordable alternative for those looking for some guidance when performing these exercises.
I run through the exercises and am happy to help anyone who has any questions, please feel free to contact me, I enjoy your feedback and enjoy learning from my students.
I hope this course gives you the satisfaction it has given me creating it.
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|Section 1: My First Section|
|Section 2: Exercises - Legs|
The squat is one of the most fundamental and effective exercises as it requires such a large group of muscles to work together in order to perform the exercise. The squat will bump your heart rate up, thus burning fat, as well as build a strong body that looks great. It is important to ensure that technique is correct when performing the squat as it can cause pain or muscle strains if performed incorrectly.
The deadlift is a core exercise if you are looking to build a strong body while burning fat, the exercise technique can be quite tricky in the beginning, yet a bit of practice and it'll become second nature. Make you perform the exercise using correct technique.
Lunges are a great exercise as they exaggerate and simulate the walking motion, thus building the muscles that we use in our day to day lives.
Box Jumps are amazing for burning fat while building explosive lean muscle, the exercise rapidly bumps the heart rate up and burns the legs, these are all great signs.
The prying goblet squat really gets your muscles from all angles, the movement has a large range of motion and works muscles that wouldn't normally get attention.
The sumo squat is great for targeting the inner thigh muscles and glutes (bum) region.
Front squat allows you to get very low into the squat movement, targeting not only the glutes but also the quads, this movement stretches your muscles and allows great growth.
These two are great variations of fundamental exercises.
The sumo deadlift will help reach parts of your glutes and inner thighs that don't get targeted with normal squats. It will help increase strength aswell as flexibility in these regions.
The straight leg deadlift puts a lot of emphasis on the hamstrings and back, it is important to keep your strong and not round your shoulders here as it occurs easily.
|Section 3: Exercises - Chest|
These two versions of the incline bench press both target the upper chest muscles and the triceps as a secondary muscle, ensure you keep your shoulders back when performing the exercise.
The flat bench press is one of the most common and effective exercises found in the gym, this exercise targets the Major Pec (Chest) area as well as the triceps and shoulders. You will find the Dumbell chest press slightly more difficult to perform as it requires more muscle recruitment for your body to stabilise the weights.
Push Ups are a very common exercise, yet this is for good reason as they are a very simple and effective exercise which can be performed anywhere, except maybe a closet. The exercise targets your chest, triceps, shoulders and requires you to activate your core while performing the exercise.
Dumbbell flys recruit a large portion of your chest when being performed, a great benefit of the exercise is that it also forces your muscles to stretch, thus giving you a greater range of motion throughout the movement as well as making you stronger in those stretched positions.
The cable machine fly has the same benefits as the dumbbell fly, yet as the cables will provide a constant tension on the muscles being used throughout the entire movement I find the results slightly greater than the dumbbell flys, but I believe that everyone is different, so give them both a go and decide for yourself.
Cable machine bottom ups is a tricky one when starting out and it's rare to see people performing this in the gym, yet let me tell you, after a few sets and once you've got the hang of this baby, it'll be a part of every chest routine, the exercise targets the lower portion of the chest, which is generally a very hard area to reach.
Based on the Barbell chest press routine, this exercise is high intensity and explosive. Always control the weight on the way down, don't allow yourself to lose control.
|Section 4: Exercises - Back|
Pull Ups are great for an exercise that can be done nearly anywhere and have a very good result. I find the pull up to be a very functional movement too, just encase you need to be able to climb something, for whatever the reason may be, it helps a lot if you can easily pull your own body weight up.
The exercise targets the upper back, shoulders and biceps.
Barbell bent over rows are one of the most difficult back exercises to perform with correct technique, yet getting it right reaps great rewards. This exercise targets the back, lower and upper including the lats, the hamstrings, core muscles, biceps and shoulders, so as you can see it takes a lot of effort to perform this exercise . . .thus the great results!
Single arm dumbbell rows are a variation on the bent over rows, this allows you to focus on one side at a time, providing the great results of the barbell bent over row.
The lats are a very large portion of the back, thus building these muscles is a very good idea, not only for looks, but for strength and everyday activities too. The lat (short for latissimus dorsi) pulldown focuses on those muscles aswell as your biceps and forearms.
The seated row really concentrates on your back muscles, allowing you to squeeze them at the top of the movement, helping them grow stronger and healthier, make sure you keep your core nice and strong throughout the movement and back straight.
Reverse dumbbell flys, the name itself explains it pretty well, this exercise will target the upper back and shoulders, it will help develop the stabilisers in the shoulders too, this is very important for shoulder strength and health.
The smith machine pull up is a bodyweight variation of rows, this will work on your upper back, shoulders, biceps and core as you will need to keep you body straight throughout the exercise.
I love the wolverines as they're a bit different and I feel like they work parts of my back other exercises don't reach. This will work your back, triceps and shoulders. Get the technique right and you'll be loving this exercise just as much as I do.
|Section 5: Exercises - Abs & Core|
The Bridge & Roller Extensions
Flat Bench Wipers
Hanging Leg Raises & Box Hold Ups
Rope Ab Pulldowns
The Ab Blaster Routine
|Section 6: Exercises - Biceps|
Bicep Curls (BB, DB & EZE Bar)Preview
Bicep Curls 21's method
Incline Bench Bicep Curls
|Section 7: Exercises - Triceps|
Tricep Rope Pulldowns
Skull crushers & Tricep Extensions Combo
|Section 8: Bonus: What's next|
Bonus: How to contact Dylan
Bonus: More from Dylan
My name is Dylan Tyack, I grew up in Cape Town, South Africa, playing sport and being active has been a part of my life since the age of 6 when I started playing rugby.
I started working out within the gym environment at the age of 17, my training was very focused on technique as it was important I built a solid technique foundation at a young age before beginning to perform more explosive exercises with higher weights for the purpose of building a better stronger body for rugby.
At the age of 18 I immigrated to Perth, Australia to follow my passion for rugby, I attended a private rugby academy when I was 19, this is where I got the opportunity to study Cert 3 & 4 in Personal Training, I qualified as a personal trainer in 2010.
I now have more than 8 years of experience in the gym environment, I believe in constantly learning from the environment and people around me.
I have now come across an opportunity to put my experience and skills into a curriculum that will allow others to learn what I have over the years in an easy to use and affordable package.
I have noticed throughout the years that people struggle with the basic technique of exercises, especially when it comes to complex compound movements such as squats and deadlifts, and they often don't get the opportunity to learn the correct technique as they can't afford to constantly pay for one on one personal training sessions.
Thus this is the reason for me creating this course.
Thank you for the great opportunity to use udemy :-)