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Learn MoreThe Beginner's Guide to Bodyweight Training
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The Beginner's Guide to Bodyweight Training
Create customized workouts to build muscle and burn fat using 101 bodyweight exercises and 7 training protocols
Created byCharles Smith
Last updated 7/2018
English
What you'll learn
- 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.
Explore related topics
Course content
11 sections • 153 lectures • 1h 58m total length
- The Benefits of Bodyweight Exercises1:47
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. - The Body in Motion2:54
In this lecture you'll learn the 4 Pillars of Movement and 3 Muscle Actions to maximize each exercise to achieve your goals.
- Upper Push Muscle Group Video1:51
In this lecture, you'll learn the muscle groups affected by upper push movements and how to choose exercises based on your needs.
- Upper Push Movement Presentation0:39
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.
- Upper Push Go-To Move- The Pushup0:21
The pushup is great for working the entire upper body, front and back, but specifically the chest and shoulders.
- All Levels- Incline Pushup0:16
The incline pushup is great for those with weaker upper bodies, but still want to work the chest and core stability.
- All Levels- T Pushup0:28
The T Pushup is great for working the entire upper body, specifically chest, shoulders and core twist muscles.
- All Levels- Wide Leg Pushup0:20
The wide leg pushup is great for working the upper body specifically the chest, but also aids in lower body flexibility.
- Intermediate- Army Crawl0:22
The army crawl is great for working the chest, shoulders, forearms, triceps and core stability.
- Intermediate- Decline Pushup0:13
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.
- Intermediate- Iso Hold Pushup0:23
The iso hold pushup is great for working the chest, back, biceps, triceps and core stability.
- Intermediate- Single Wide-Leg Pushup0:22
The single wide-leg pushup is great for working the chest, shoulders, lower core and increases lower body flexibility.
- Intermediate- Wide to Tri Pushup0:26
The wide to tri pushup is great for working the entire upper body, specifically the outer and inner chest and triceps.
- Advanced- Plyo Pushup0:23
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.
- Advanced- Sitout w/Pushup0:28
The sitout with pushup is great for working the whole body specifically the chest with the pushup and the lower body with the sitout.
- Advanced- Wide to Tri Plyo Pushup0:26
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.
- Upper Pull Muscle Group Video2:11
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 Movement Presentation0:49
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.
- Upper Pull Go-To Move- Side Pointers0:21
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.
- All Levels- Dips0:22
The dip is great for working the triceps and lower core.
- All Levels- Pointers0:27
The pointer is great for working the top and rear of the shoulders and core stability.
- All Levels- Y's and T's0:25
The Y's and T's are great for working upper and mid back and core back.
- Intermediate- Diamond Pushup0:27
The diamond pushup is great for working the triceps and inner chest.
- Intermediate- Knuckle Tri Pushup0:28
The knuckle tri pushup is great for working the triceps, chest, wrists and hands.
- Advanced- Divebomber Pushup0:26
The divebomber pushup is great for working the entire body, specifically the chest, triceps and hamstrings.
- Hip Hinge Muscle Group Video0:49
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 Movement Presentation0:39
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.
- Hip Hinge Go-To Move- Hip Bridge0:24
The hip bridge is great for working the hip flexors, butt, core back and lower core.
- All Levels- Fire Hydrants0:16
The fire hydrant is great for working the hip flexors, lower core, core back and abductors.
- Intermediate- Fire Hydrant Kicks0:20
The fire hydrant kick is great for working the hip flexors, lower core, core back, abductors, hamstrings and quads.
- Intermediate- Hip Bridge w/Marching Knees0:25
The hip bridge with marching knees is great for working the hip flexors, butt, lower core, core back and quads.
- Advanced- Hip Bridge w/Kick0:31
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.
- Lower Push Muscle Group Video1:23
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 Movement Presentation0:34
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.
- Lower Push Go-To Move- The Squat0:21
The squat is great for working the entire lower body, specifically the quads and butt.
- All Levels- Lunge0:19
The lunge is great for working the entire lower body, specifically the quads and hamstrings.
- All Levels- Lunge w/Twist0:25
The is great for working the entire lower body and core twist.
- All Levels- Side Lunge0:19
The side lunge is great for working the quads, groin and butt.
- All Levels- Squat to Lunge0:25
The squat to lunge is great for working the entire lower body.
- All Levels- Stepup0:22
The stepup is great for working the entire lower body, specifically the butt and quads.
- All Levels- Sumo Squat w/Floor Touch0:19
The sumo squat with floor touch is great for working the butt and quads.
- Intermediate- Jump Lunge0:21
The jump lunge is great for working the calves, quads, hamstrings and butt.
- Intermediate- Jump Switch w/Floor Touch0:20
The jump switch with floor touch is great for working the entire lower body.
- Intermediate- Knee to Front Kick0:15
The knee to front kick is great for working the entire lower body and lower core.
- Intermediate- Lateral Skaters0:21
The lateral skater is great for working the entire lower body, specifically the quads and calves.
- Intermediate- Pulse Lunge w/Kick0:26
The pulse lunge with kick is great for working the entire lower body.
- Intermediate- Side to Side Lunge0:17
The side to side lunge is great for working the butt, groin and quads.
- Intermediate- Sumo Pulse Squat0:23
The sumo pulse squat is great for working the butt and quads.
- Advanced- Split Squat0:26
The split squat is great for working the butt, quads and lower core.
- Advanced- Squat Hold to Jump0:27
The squat hold to jump is great for working the entire lower body, core back, core stability and lower core.
- Lower Pull Muscle Group Video1:16
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 Movement Presentation0:36
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.
- Lower Pull Go-To Move- Single Leg Dead Lift0:25
The single leg dead lift is great for working the back of the leg, specifically the hamstrings.
- All Levels- All 4's Leg Curls0:19
The all 4's leg curl is great for working the butt and hamstrings.
- All Levels- Donkey Kicks0:16
The donkey kick is great for working the butt, hamstrings and quads.
- All Levels- Knee Lifts0:18
The knee lift is great for working the butt and hamstrings.
- All Levels- Lunge to Reverse Lunge0:28
The lunge to reverse lunge is great for working the entire lower body.
- All Levels- Reverse Lunge0:17
The reverse lunge is great for working the hamstrings, quads and hip flexors.
- All Levels- Squat to Reverse Lunge0:26
The squat to reverse lunge is great for working the entire lower body, specifically the butt.
- Intermediate- Lunge to Front Kick0:22
The lunge to front kick is great for working the entire lower body, lower core and core back.
- Advanced- Sitout0:19
The sitout is great for working the butt, hamstrings and core stability.
- Core Muscle Group Video2:25
In this lecture, you’ll learn the muscle groups that make up the core and how to choose exercises based on your needs.
- What is the core?2:56
In this lecture, you'll learn the 5 groups that make up the core and the purpose of each one.
- Core Upper Presentation0:39
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.
- Core Upper Go-To Move- Flat Crunch0:22
The flat crunch is great for working the top of the six pack.
- All Levels- Butterfly Crunch0:25
The butterfly crunch is great for working the top of the six pack and groin.
- Intermediate- In 'n Out Situp0:16
The in 'n out situp is great for working entire six pack.
- Core Lower Presentation0:39
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.
- Core Lower Go-To Move- Flutter Kick0:23
The flutter kick is great for working the lower muscles of the six pack, hip flexors and quads.
- All Levels- Scissor Kicks0:17
The scissor kick is great for working the lower six pack and adductors, located on the inside of the upper leg.
- Intermediate- FLutter Kick w/Iso Hold0:27
The flutter kick with iso hold is great for working the lower six pack, hip flexors and quads.
- Advanced- Leg Circles0:27
The leg circle is great for working the butt, lower six pack, and hamstrings.
- Core Twist Presentation0:41
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.
- Core Twist Go-To Move- Bicycles0:16
The bicycle is great for working the whole six pack and obliques.
- All Levels- Plank w/Knees to Elbows0:24
The plank with knees to elbows is great for working the obliques, core stability, hip flexors, quads and hamstrings.
- All Levels- Side Crunch0:16
The side crunch is great for working the obliques.
- All Levels- Side Plank0:22
The side plank is great for working the obliques, core stability and shoulders.
- Intermediate- Leg Checks0:17
The leg check is great for working the lower six pack, hip flexors and quads.
- Intermediate- Plank w/Hip Sway0:28
The plank with hip sway is great for working the obliques, core stability and shoulders.
- Intermediate- Side Plank w/Dips0:12
The side plank with dips is great for working the obliques, core stability and shoulders.
- Advanced- Roundhouse Knee Repeater0:21
The roundhouse knee repeater is great for working the obliques, upper and lower six pack, quads and butt.
- Advanced- Side Plank w/Reach Thru0:25
The side plank with reach thru is great for working the obliques, core stability and shoulders.
- Advanced- Twisters0:21
The twister is great for working the obliques, six pack and hip flexors.
- Core Back Presentation0:39
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.
- Core Back Go-To Move- Cobra0:17
The cobra is great for working the lower back.
- All Levels- Supermans0:15
The superman is great for working the lower back, butt, hamstrings and shoulders.
- Intermediate- Alternating Swimmers0:14
The alternating swimmer is great for working the lower back, butt, hamstrings and shoulders.
- Core Stability Presentation0:41
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.
- Core Stability Go-To Move- The Plank0:15
The plank is great for working the rectus abdominis aka the girdle.
- All Levels- Plank w/Leg Side Touch0:21
The plank with leg side touch is great for working the "girdle", hip flexors and abductors, located on the outer, upper leg.
- Intermediate- Leg Lifts0:18
The leg lift is great for working the "girdle", butt and hamstrings.
- Intermediate- Shoulder Taps0:18
The shoulder tap is great for working the "girdle" and shoulders.
- Advanced- Star Plank0:17
The star plank is great for working the "girdle", quads, top of the shoulders and groin.
- Advanced- Wide Leg Lifts0:25
The wide leg lift is great for working the "girdle", groin, hip flexors, quads and hamstrings and butt.
- Bodyweight Cardio Presentation1:25
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.
- Horizontal Cardio Presentation0:39
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 Go-To Move- Mountain Climbers0:17
The mountain climber is great for working the legs and core stability.
- All Levels- Floor Jacks0:17
The floor jack is great for working the legs, core stability and improves lower body flexibility.
- Advanced- SWAT Pushup0:25
The SWAT pushup is great for working the whole body, and really taxes the lungs and heart.
- Vertical Cardio Presentation0:39
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 Go-To Move- Burpee w/Jump and Pushup0:18
The burpee with the jump and pushup is great for working the entire body, lungs and heart.
- All Levels- Basic Burpee w/No Jump and No Pushup0:15
The basic burpee is great for working the entire body, lungs and heart.
- All Levels- Burpee w/Jump0:21
The burpee with jump is great for working the entire body, lungs and heart.
- All Levels- Burpee w/Pushup and 1-2 Punch0:16
The burpee with pushup and 1-2 punch is great for working the entire body.
- All Levels- Burpee w/Front Kicks0:19
The burpee with front kicks is great for working the entire body.
- All Levels- Hot Feet0:18
The hot feet exercise is great for working the lower body, specifically the calves.
- All Levels- Jumping Jacks0:17
The jumping jack is great for working the entire body, specifically the shoulder and hip joints.
- All Levels- North-South-East-West0:25
The north-south-east-west exercise is great for working the lower body, specifically the calves, quads and butt.
- All Levels- Sprawl0:16
The sprawl is great for working the entire body.
- All Levels- Standup Scissors0:16
The standup scissor is great for working the lower body, specifically the calves, quads and lower core.
- All Levels- Stand Up Cross Jacks0:17
The standup cross jack is great for working the lower body, specifically the calves, quads, groin and lower core.
- Intermediate- Burpee w/4 Mountain Climbers0:15
The burpee with 4 mountain climbers is great for working the entire body, specifically the lower body.
- Intermediate- Alternating Shoot0:19
The alternating shoot is great for working the lower body.
- Intermediate- Cross Jack w/Cross Hands0:14
The cross jack with cross hands is great for working the entire body specifically, the shoulder and hip joints and groin.
- Intermediate- East-West Sprawl0:23
The east-west sprawl is great for working the entire body specifically, the hips and chest.
- Intermediate- Jumping Jacks w/Kicks0:15
The jumping jack with kicks is great for working the entire body, specifically the hip flexors and hamstrings.
- Intermediate- Jump Switch0:21
The jump switch is great for working the legs, specifically the calves and hips.
- Intermediate- North-South 1-2 Punch0:20
The north-south 1-2 punch is great for working the legs, hips, core twist, shoulders and triceps.
- Intermediate- Popup to Hot Feet0:24
The popup to hot feet is great for working the entire body.
- Advanced- Burpee w/4 Mountain Climbers and 1-2 Punch0:19
The burpee with mountain climbers and 1-2 punch is great for working the entire body.
- Advanced- Burpee w/1-2 Punch and Front Kicks0:29
The burpee with 1-2 punch and front kicks is great for working the entire body.
- Advanced- Jump Switch w/Knee0:23
The jump switch with knee is great for working the entire body.
- Advanced- Wall Skip Knees0:22
The wall skip knee is great for working the lower body, specifically quads and hip flexors.
- Training Protocol Workout Presentation2:47
In this presentation you will learn 7 types of training protocols and how to get the most out of them.
- Real Time Tabata Warmup4:31
This workout shows a burpee progression in each set.
- Tabata Details1:13
In this lecture, you'll see the pros and cons of a tabata, sample routines and how to maximize the protocol.
- Tabata Protocol PDF2:00
In this lecture, you'll see a PDF of various tabata workouts including templates.
- Real Time Circuit Workout5:09
This workout shows a full body circuit.
- Circuit Details1:32
In this lecture, you'll see the pros and cons of a circuit, sample routines and how to maximize the protocol.
- Circuit Training PDF2:00
In this lecture, you'll see a PDF of various circuit training workouts including templates.
- Real Time Pyramid Workout3:23
In this workout, you'll see a pyramid using 2 exercises.
- Pyramid Details1:21
In this lecture, you'll see the pros and cons of a pyramid, sample routines and how to maximize the protocol.
- Pyramid Training PDF2:00
In this lecture, you'll see a PDF of various pyramid workouts including templates.
- Real Time Reverse Pyramid Workout3:53
This workout will show 2 exercises in a reverse pyramid.
- Reverse Pyramid Details1:22
In this lecture, you'll see the pros and cons of a reverse pyramid, sample routines and how to maximize the protocol.
- Reverse Pyramid PDF2:00
In this lecture, you'll see a PDF of various reverse pyramid workouts including templates.
- Real Time Ladder Workout1:05
This workout will show a ladder featuring 1 exercise.
- Ladder Details1:16
In this lecture, you'll see the pros and cons of a ladder, sample routines and how to maximize the protocol.
- Ladder Training PDF1:00
In this lecture, you'll see a PDF of various ladder workouts including templates.
- Real Time Reverse Ladder Workout5:25
This workout will show a reverse ladder featuring 1 exercise.
- Reverse Ladder Details1:23
In this lecture, you'll see the pros and cons of a reverse ladder, sample routines and how to maximize the protocol.
- Reverse Ladder Training PDF2:00
In this lecture, you'll see a PDF of various reverse ladder workouts including templates.
- Real Time Density Training Workout5:35
This workout for density training focuses on the chest.
- Density Training Details1:42
In this lecture, you'll see the pros and cons of density training, sample routines and how to maximize the protocol.
- Density Training PDF2:00
In this lecture, you'll see a PDF of various tabata workouts including templates.
- Protocol Training Workout PDF3:00
In this lecture, you'll see a PDF of the protocols featured in the workout.
- Bodyweight Exercises A-Z PDF4:00
Exercises listed alphabetically.
- Bodyweight Exercises by Movement PDF4:00
Bodyweight exercises grouped by movement and level.
Requirements
- A timer, a towel and some water won't hurt either.
Description
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.
Who this course is for:
- Anyone interested in creating their own personalized fitness routine.
- Anyone interested in bodyweight training.