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.
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  • Lectures 151
  • Contents Video: 2 hours
    Other: 25 mins
  • Skill Level All Levels
  • 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 10/2014 English

Course 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.

What are the requirements?

  • All you'll need for this course is time. A timer, a towel and some water won't hurt either.

What am I going to get from this course?

  • 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.

What 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.

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.

Curriculum

Section 1: Understanding Bodyweight Exercises
01:47

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.
02:54

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

Section 2: Upper Push Exercises
01:51

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

00:39

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.

00:21

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

00:16

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

00:28

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

00:20

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

00:22

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

00:13

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.

00:23

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

00:22

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

00:26

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

00:23

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.

00:28

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

00:26

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.

Section 3: Upper Pull Exercises
02:11

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

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.

00:21

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.

00:22

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

00:27

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

00:25

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

00:27

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

00:28

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

00:26

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

Section 4: Hip Hinge Exercises
00:49

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

00:39

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.

00:24

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

00:16

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

00:20

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

00:25

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


00:31

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.

Section 5: Lower Push Exercises
01:23

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

00:34

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.

00:21

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

00:19

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


00:25

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

00:19

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

00:25

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

00:22

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

00:19

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

00:21

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

00:20

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

00:15

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

00:21

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

00:26

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

00:17

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

00:23

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

00:26

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

00:27

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

Section 6: Lower Pull Exercises
01:16

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

00:36

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.


00:25

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

00:19

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

00:16

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

00:18

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

00:28

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

00:17

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

00:26

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

00:22

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

00:19

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

Section 7: Core Exercises
02:25

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

02:56

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

00:39

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.


00:22

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

00:25

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

00:16

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

00:39

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.

00:23

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

00:17

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

00:27

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

00:27

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

00:41

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.

00:16

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

00:24

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

00:16

The side crunch is great for working the obliques.

00:22

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

00:17

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

00:28

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

00:12

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

00:21

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

00:25

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

00:21

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

00:39

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.

00:17

The cobra is great for working the lower back.

00:15

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

00:14

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

00:41

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.

00:15

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

00:21

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

00:18

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

00:18

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


00:17

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

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Instructor Biography

Charles Smith, 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.

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