Take Control of Your Fitness with 101 Bodyweight Exercises
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Take Control of Your Fitness with 101 Bodyweight Exercises

Learn 101 bodyweight exercises, 51 workout routines and 7 training protocols to create your own customized workouts.
5.0 (19 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
714 students enrolled
Created by Charles Smith
Last updated 1/2015
English
Current price: $10 Original price: $50 Discount: 80% off
5 hours left at this price!
30-Day Money-Back Guarantee
Includes:
  • 2 hours on-demand video
  • 11 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Learn 101 bodyweight exercises, 7 training protocols and 51 training routines.
  • Understand the 4 Pillars of Movement and 3 types of muscle action to get the most out of each exercise.
  • Learn the best way to work particular body parts to strengthen and help prevent injury.
  • 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.
  • Interact with me as I add bonus workouts over the course of the year and assist you in creating your workouts.
View Curriculum
Requirements
  • All you'll need for this course is time. A timer, a towel and some water won't hurt either.
Description

Do you want to get into shape but don’t know where to start? Do you find yourself doing the same exercises and routines over and over? Do you find it hard to get your workout in on the road due to lack of training facilities or imagination? Do you feel embarrassed to step into a gym and prefer to work out at home? Has lifting weights constantly or improperly wreaked havoc on your joints? Or, like most people do you just not have enough time to workout consistently?

If you answered “yes” to any of these questions, then How to Be Your Own Personal Trainer 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.

Need to do cardio but hate to run? There’s a routine for that. Can’t do more than 1 pushup? There’s a routine for that. Got just 15 minutes? There’s a routine for that. Do lower back issues affect your daily living? There’s a routine for that. Want to enhance that backside? There’s a routine for that. Want to increase weight loss? There’s a routine for that. But even better, with all these exercises and knowledge of what they do, you’ll be able to create a training program best suited to you, your workout space and time constraints.

Each exercise has an easier and harder modification for newbies and veterans alike so everyone can benefit from this course. All you need is yourself and some dedicated time.

Through videos, slide presentations and PDF files, this comprehensive course will provide the tools you need to get the most out of bodyweight exercises.

Who is the target audience?
  • This course is for all levels of fitness, from veterans to newbies just getting started on the road to fitness, and those who want to understand how to get the most out of bodyweight exercise routines.
  • This course is not a typical "workout" where you just follow along. I lead you through the 7 training protocols but the goal is to show you how the protocols work so you can create your very own customized routines.
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Curriculum For This Course
151 Lectures
02:18:43
+
Understanding Bodyweight Exercises
2 Lectures 04:41

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.
Preview 01:47

In this lecture you'll learn the 4 Pillars of Movement and 3 Muscle Actions to maximize each exercise to achieve your goals.

The Body in Motion
02:54
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Upper Push Exercises
14 Lectures 06:58

In this lecture, you'll learn the muscle groups affected by upper push movements and how to choose exercises based on your needs.

Preview 01:51

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.

Preview 00:39

The pushup is great for working the entire upper body, front and back, but specifically the chest and shoulders.

Preview 00:21

The incline pushup is great for those with weaker upper bodies, but still want to work the chest and core stability.

All Levels- Incline Pushup
00:16

The T Pushup is great for working the entire upper body, specifically chest, shoulders and core twist muscles.

All Levels- T Pushup
00:28

The wide leg pushup is great for working the upper body specifically the chest, but also aids in lower body flexibility.

All Levels- Wide Leg Pushup
00:20

The army crawl is great for working the chest, shoulders, forearms, triceps and core stability.

Intermediate- Army Crawl
00:22

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.

Intermediate- Decline Pushup
00:13

The iso hold pushup is great for working the chest, back, biceps, triceps and core stability.

Intermediate- Iso Hold Pushup
00:23

The single wide-leg pushup is great for working the chest, shoulders, lower core and increases lower body flexibility.

Intermediate- Single Wide-Leg Pushup
00:22

The wide to tri pushup is great for working the entire upper body, specifically the outer and inner chest and triceps.

Intermediate- Wide to Tri Pushup
00:26

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.

Advanced- Plyo Pushup
00:23

The sitout with pushup is great for working the whole body specifically the chest with the pushup and the lower body with the sitout.

Advanced- Sitout w/Pushup
00:28

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.

Advanced- Wide to Tri Plyo Pushup
00:26
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Upper Pull Exercises
9 Lectures 05:56

In this lecture, you’ll learn the muscle groups affected by upper pull movements and how to choose exercises based on your needs.

Upper Pull Muscle Group Video
02:11

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.

Upper Pull Movement Presentation
00:49

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.

Upper Pull Go-To Move- Side Pointers
00:21

The dip is great for working the triceps and lower core.

All Levels- Dips
00:22

The pointer is great for working the top and rear of the shoulders and core stability.

All Levels- Pointers
00:27

The Y's and T's are great for working upper and mid back and core back.

All Levels- Y's and T's
00:25

The diamond pushup is great for working the triceps and inner chest.

Intermediate- Diamond Pushup
00:27

The knuckle tri pushup is great for working the triceps, chest, wrists and hands.

Intermediate- Knuckle Tri Pushup
00:28

The divebomber pushup is great for working the entire body, specifically the chest, triceps and hamstrings.

Advanced- Divebomber Pushup
00:26
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Hip Hinge Exercises
7 Lectures 03:24

In this lecture, you’ll learn the muscle groups affected by hip hinge movements and how to choose exercises based on your needs.

Hip Hinge Muscle Group Video
00:49

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.

Preview 00:39

The hip bridge is great for working the hip flexors, butt, core back and lower core.

Preview 00:24

The fire hydrant is great for working the hip flexors, lower core, core back and abductors.

All Levels- Fire Hydrants
00:16

The fire hydrant kick is great for working the hip flexors, lower core, core back, abductors, hamstrings and quads.

Intermediate- Fire Hydrant Kicks
00:20

The hip bridge with marching knees is great for working the hip flexors, butt, lower core, core back and quads.


Intermediate- Hip Bridge w/Marching Knees
00:25

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.

Advanced- Hip Bridge w/Kick
00:31
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Lower Push Exercises
18 Lectures 07:43

In this lecture, you’ll learn the muscle groups affected by lower push movements and how to choose exercises based on your needs.

Lower Push Muscle Group Video
01:23

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.

Lower Push Movement Presentation
00:34

The squat is great for working the entire lower body, specifically the quads and butt.

Lower Push Go-To Move- The Squat
00:21

The lunge is great for working the entire lower body, specifically the quads and hamstrings.


All Levels- Lunge
00:19

The is great for working the entire lower body and core twist.

All Levels- Lunge w/Twist
00:25

The side lunge is great for working the quads, groin and butt.

All Levels- Side Lunge
00:19

The squat to lunge is great for working the entire lower body.

All Levels- Squat to Lunge
00:25

The stepup is great for working the entire lower body, specifically the butt and quads.

All Levels- Stepup
00:22

The sumo squat with floor touch is great for working the butt and quads.

All Levels- Sumo Squat w/Floor Touch
00:19

The jump lunge is great for working the calves, quads, hamstrings and butt.

Intermediate- Jump Lunge
00:21

The jump switch with floor touch is great for working the entire lower body.

Intermediate- Jump Switch w/Floor Touch
00:20

The knee to front kick is great for working the entire lower body and lower core.

Intermediate- Knee to Front Kick
00:15

The lateral skater is great for working the entire lower body, specifically the quads and calves.

Intermediate- Lateral Skaters
00:21

The pulse lunge with kick is great for working the entire lower body.

Intermediate- Pulse Lunge w/Kick
00:26

The side to side lunge is great for working the butt, groin and quads.

Intermediate- Side to Side Lunge
00:17

The sumo pulse squat is great for working the butt and quads.

Intermediate- Sumo Pulse Squat
00:23

The split squat is great for working the butt, quads and lower core.

Advanced- Split Squat
00:26

The squat hold to jump is great for working the entire lower body, core back, core stability and lower core.

Advanced- Squat Hold to Jump
00:27
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Lower Pull Exercises
11 Lectures 05:02

In this lecture, you’ll learn the muscle groups affected by lower pull movements and how to choose exercises based on your needs.

Lower Pull Muscle Group Video
01:16

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.


Lower Pull Movement Presentation
00:36

The single leg dead lift is great for working the back of the leg, specifically the hamstrings.

Lower Pull Go-To Move- Single Leg Dead Lift
00:25

The all 4's leg curl is great for working the butt and hamstrings.

All Levels- All 4's Leg Curls
00:19

The donkey kick is great for working the butt, hamstrings and quads.

All Levels- Donkey Kicks
00:16

The knee lift is great for working the butt and hamstrings.

All Levels- Knee Lifts
00:18

The lunge to reverse lunge is great for working the entire lower body.

All Levels- Lunge to Reverse Lunge
00:28

The reverse lunge is great for working the hamstrings, quads and hip flexors.

All Levels- Reverse Lunge
00:17

The squat to reverse lunge is great for working the entire lower body, specifically the butt.

All Levels- Squat to Reverse Lunge
00:26

The lunge to front kick is great for working the entire lower body, lower core and core back.

Intermediate- Lunge to Front Kick
00:22

The sitout is great for working the butt, hamstrings and core stability.

Advanced- Sitout
00:19
+
Core Exercises
33 Lectures 17:19

In this lecture, you’ll learn the muscle groups that make up the core and how to choose exercises based on your needs.

Preview 02:25

In this lecture, you'll learn the 5 groups that make up the core and the purpose of each one.

What is the core?
02:56

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.


Core Upper Presentation
00:39

The flat crunch is great for working the top of the six pack.

Core Upper Go-To Move- Flat Crunch
00:22

The butterfly crunch is great for working the top of the six pack and groin.

All Levels- Butterfly Crunch
00:25

The in 'n out situp is great for working entire six pack.

Intermediate- In 'n Out Situp
00:16

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.

Core Lower Presentation
00:39

The flutter kick is great for working the lower muscles of the six pack, hip flexors and quads.

Core Lower Go-To Move- Flutter Kick
00:23

The scissor kick is great for working the lower six pack and adductors, located on the inside of the upper leg.

All Levels- Scissor Kicks
00:17

The flutter kick with iso hold is great for working the lower six pack, hip flexors and quads.

Intermediate- FLutter Kick w/Iso Hold
00:27

The leg circle is great for working the butt, lower six pack, and hamstrings.

Advanced- Leg Circles
00:27

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.

Core Twist Presentation
00:41

The bicycle is great for working the whole six pack and obliques.

Core Twist Go-To Move- Bicycles
00:16

The plank with knees to elbows is great for working the obliques, core stability, hip flexors, quads and hamstrings.

All Levels- Plank w/Knees to Elbows
00:24

The side crunch is great for working the obliques.

All Levels- Side Crunch
00:16

The side plank is great for working the obliques, core stability and shoulders.

All Levels- Side Plank
00:22

The leg check is great for working the lower six pack, hip flexors and quads.

Intermediate- Leg Checks
00:17

The plank with hip sway is great for working the obliques, core stability and shoulders.

Intermediate- Plank w/Hip Sway
00:28

The side plank with dips is great for working the obliques, core stability and shoulders.

Intermediate- Side Plank w/Dips
00:12

The roundhouse knee repeater is great for working the obliques, upper and lower six pack, quads and butt.

Advanced- Roundhouse Knee Repeater
00:21

The side plank with reach thru is great for working the obliques, core stability and shoulders.

Advanced- Side Plank w/Reach Thru
00:25

The twister is great for working the obliques, six pack and hip flexors.

Advanced- Twisters
00:21

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.

Core Back Presentation
00:39

The cobra is great for working the lower back.

Core Back Go-To Move- Cobra
00:17

The superman is great for working the lower back, butt, hamstrings and shoulders.

All Levels- Supermans
00:15

The alternating swimmer is great for working the lower back, butt, hamstrings and shoulders.

Intermediate- Alternating Swimmers
00:14

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.

Preview 00:41

The plank is great for working the rectus abdominis aka the girdle.

Core Stability Go-To Move- The Plank
00:15

The plank with leg side touch is great for working the "girdle", hip flexors and abductors, located on the outer, upper leg.

All Levels- Plank w/Leg Side Touch
00:21

The leg lift is great for working the "girdle", butt and hamstrings.

Intermediate- Leg Lifts
00:18

The shoulder tap is great for working the "girdle" and shoulders.


Intermediate- Shoulder Taps
00:18

The star plank is great for working the "girdle", quads, top of the shoulders and groin.

Advanced- Star Plank
00:17

The wide leg lift is great for working the "girdle", groin, hip flexors, quads and hamstrings and butt.

Advanced- Wide Leg Lifts
00:25
+
Bodyweight Cardio
29 Lectures 11:04

In this lecture, you’ll learn the two types of cardio, how to maximize cardio movements and why there are horizontal and vertical cardio exercises.

Preview 01:25

In this lecture, you’ll learn the benefits, best training routines, best movements to pair and the go-to exercise for horizontal cardio.

Horizontal Cardio Presentation
00:39

The mountain climber is great for working the legs and core stability.

Horizontal Cardio Go-To Move- Mountain Climbers
00:17

The floor jack is great for working the legs, core stability and improves lower body flexibility.

All Levels- Floor Jacks
00:17

The SWAT pushup is great for working the whole body, and really taxes the lungs and heart.

Advanced- SWAT Pushup
00:25

In this lecture, you’ll learn the benefits, best training routines, best movements to pair and the go-to exercise for vertical cardio.

Vertical Cardio Presentation
00:39

The burpee with the jump and pushup is great for working the entire body, lungs and heart.

Vertical Cardio Go-To Move- Burpee w/Jump and Pushup
00:18

The basic burpee is great for working the entire body, lungs and heart.

All Levels- Basic Burpee w/No Jump and No Pushup
00:15

The burpee with jump is great for working the entire body, lungs and heart.

All Levels- Burpee w/Jump
00:21

The burpee with pushup and 1-2 punch is great for working the entire body.

All Levels- Burpee w/Pushup and 1-2 Punch
00:16

The burpee with front kicks is great for working the entire body.

All Levels- Burpee w/Front Kicks
00:19

The hot feet exercise is great for working the lower body, specifically the calves.

All Levels- Hot Feet
00:18

The jumping jack is great for working the entire body, specifically the shoulder and hip joints.

All Levels- Jumping Jacks
00:17

The north-south-east-west exercise is great for working the lower body, specifically the calves, quads and butt.

All Levels- North-South-East-West
00:25

The sprawl is great for working the entire body.

All Levels- Sprawl
00:16

The standup scissor is great for working the lower body, specifically the calves, quads and lower core.

All Levels- Standup Scissors
00:16

The standup cross jack is great for working the lower body, specifically the calves, quads, groin and lower core.

All Levels- Stand Up Cross Jacks
00:17

The burpee with 4 mountain climbers is great for working the entire body, specifically the lower body.

Intermediate- Burpee w/4 Mountain Climbers
00:15

The alternating shoot is great for working the lower body.

Intermediate- Alternating Shoot
00:19

The cross jack with cross hands is great for working the entire body specifically, the shoulder and hip joints and groin.

Intermediate- Cross Jack w/Cross Hands
00:14

The east-west sprawl is great for working the entire body specifically, the hips and chest.

Intermediate- East-West Sprawl
00:23

The jumping jack with kicks is great for working the entire body, specifically the hip flexors and hamstrings.

Intermediate- Jumping Jacks w/Kicks
00:15

The jump switch is great for working the legs, specifically the calves and hips.

Intermediate- Jump Switch
00:21

The north-south 1-2 punch is great for working the legs, hips, core twist, shoulders and triceps.

Intermediate- North-South 1-2 Punch
00:20

The popup to hot feet is great for working the entire body.

Intermediate- Popup to Hot Feet
00:24

The burpee with mountain climbers and 1-2 punch is great for working the entire body.

Advanced- Burpee w/4 Mountain Climbers and 1-2 Punch
00:19

The burpee with 1-2 punch and front kicks is great for working the entire body.

Advanced- Burpee w/1-2 Punch and Front Kicks
00:29

The jump switch with knee is great for working the entire body.

Advanced- Jump Switch w/Knee
00:23

The wall skip knee is great for working the lower body, specifically quads and hip flexors.

Advanced- Wall Skip Knees
00:22
+
The Protocol Workout
23 Lectures 41:37

In this presentation you will learn 7 types of training protocols and how to get the most out of them.

Preview 02:47

This workout shows a burpee progression in each set.

Real Time Tabata Warmup
04:31

In this lecture, you'll see the pros and cons of a tabata, sample routines and how to maximize the protocol.

Tabata Details
01:13

In this lecture, you'll see a PDF of various tabata workouts including templates.

Tabata Protocol PDF
2 pages

This workout shows a full body circuit.

Preview 05:09

In this lecture, you'll see the pros and cons of a circuit, sample routines and how to maximize the protocol.

Circuit Details
01:32

In this lecture, you'll see a PDF of various circuit training workouts including templates.

Circuit Training PDF
2 pages

In this workout, you'll see a pyramid using 2 exercises.

Real Time Pyramid Workout
03:23

In this lecture, you'll see the pros and cons of a pyramid, sample routines and how to maximize the protocol.

Pyramid Details
01:21

In this lecture, you'll see a PDF of various pyramid workouts including templates.

Pyramid Training PDF
2 pages

This workout will show 2 exercises in a reverse pyramid.

Real Time Reverse Pyramid Workout
03:53

In this lecture, you'll see the pros and cons of a reverse pyramid, sample routines and how to maximize the protocol.

Reverse Pyramid Details
01:22

In this lecture, you'll see a PDF of various reverse pyramid workouts including templates.

Reverse Pyramid PDF
2 pages

This workout will show a ladder featuring 1 exercise.

Real Time Ladder Workout
01:05

In this lecture, you'll see the pros and cons of a ladder, sample routines and how to maximize the protocol.

Ladder Details
01:16

In this lecture, you'll see a PDF of various ladder workouts including templates.

Ladder Training PDF
1 page

This workout will show a reverse ladder featuring 1 exercise.

Real Time Reverse Ladder Workout
05:25

In this lecture, you'll see the pros and cons of a reverse ladder, sample routines and how to maximize the protocol.

Reverse Ladder Details
01:23

In this lecture, you'll see a PDF of various reverse ladder workouts including templates.

Reverse Ladder Training PDF
2 pages

This workout for density training focuses on the chest.

Real Time Density Training Workout
05:35

In this lecture, you'll see the pros and cons of density training, sample routines and how to maximize the protocol.

Density Training Details
01:42

In this lecture, you'll see a PDF of various tabata workouts including templates.

Density Training PDF
2 pages

In this lecture, you'll see a PDF of the protocols featured in the workout.

Protocol Training Workout PDF
3 pages
+
Bodyweight Exercises Index
2 Lectures 00:00

Exercises listed alphabetically.

Preview 4 pages

Bodyweight exercises grouped by movement and level.

Bodyweight Exercises by Movement PDF
4 pages
1 More Section
About the Instructor
Charles Smith
5.0 Average rating
19 Reviews
714 Students
1 Course
Certified Personal Trainer, Author, and Entrepreneur

Hi, my name is Charles Smith and I’m certified as a NASM personal trainer and have a certification as an MMA Conditioning Coach. But certifications don’t tell the whole story.

I developed a love of movement and fitness at a young age playing sports and participating in a variety of martial arts. Through the years I acquired first hand knowledge of what works and what’s BS and have applied that knowledge in my personal training and coaching.

The fitness industry is filled with so much misinformation designed to sell you something that it’s hard to know who to trust. In the end, knowledge is the only thing you can trust and my goal is to empower everyone to take control of their fitness.