Functional Training Foundations-no equipment, no gym needed
5.0 (5 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
22 students enrolled

Functional Training Foundations-no equipment, no gym needed

Get fit and confident easily with body weight training
5.0 (5 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
22 students enrolled
Created by Csilla Mezo
Last updated 5/2019
English
English [Auto-generated]
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
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This course includes
  • 41 mins on-demand video
  • 4 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • The best bodyweight exercises with no equipment from beginner to advanced for overall fitness and getting into shape.
Requirements
  • Be in overall good health.
Description

In this course, you're going to learn the fundamental body weight exercises to build lean muscle and lose fat. I'll show you how to do these exercises with perfect form to gain results and avoid injury. Each exercise is explained in simple steps with demonstrations of the movements so that everyone can understand and follow them.


After learning the basics of these compound movements in the first section, you're going to learn variations of these exercises in the second section. Bodyweight exercises are scalable for effective strength gain and performance improvement. Not only will you become stronger and leaner, you'll also become more comfortable in your body and build confidence and body awareness.


In the third section you are introduced to beginner, intermediate and advanced workout routines. These high intensity workouts are suitable for people who have no time or don't want to go to a gym. The exercise routines can be done absolutely anywhere with no equipment. They are also variable and versatile so you won't get bored or lose motivation.


Unlike other fitness courses, this Functional Training course focuses on good form so you can practice without hesitation and without the risk of getting injured. Perfect form also enables you to improve more efficiently in a shorter period of time so you can start noticing results in a few weeks.


This no-frills approach to fitness gives you the ultimate tools to achieve overall fitness in body and mind.

Who this course is for:
  • People who have little time to exercise but want to be fit; those who have no time to go to a gym.
  • People who want results and only have limited time to exercise. Anyone who is interested in a no-frills exercise routine.
Course content
Expand all 12 lectures 40:54
+ Introduction
1 lecture 04:52

Welcome to my training program!

How can you become fit and get in shape with no equipment and with limited time? Why is form so important and why should you prioritize it? How and why are compound exercises going to help you reach your fitness goals? I'm going to tell you all about it.

Preview 04:52
+ Section 2. The fundamental movements and exercises
4 lectures 15:12

The standard push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance.

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

Pushups are a fast and effective exercise for building strength.

How to do a perfect push-up
03:34

The plank is simply one of the best exercises for core conditioning as it improves posture, supports a healthy back, enhances overall movement and coordination and, of course, tones your midsection.

Preview 03:33

Squats are one of the best compound exercise movements out there. Most fitness trainers recommend this as the first thing that you should learn to do much before anything else. When it comes to training your body for strength, squats are an integral part of your exercise routine. Even if you are looking to lose some weight, squats are one of the best exercises that you can turn to.

How to do a perfect squat
04:36

Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body. They are also back-friendly, because of the need to keep your back straight and your chest lifted, so you have little risk of back strain.

How to do a perfect lunge
03:29
+ Variations of the fundamental movements and exercises
4 lectures 13:59

Planks are really good for you. If you regularly include planks as part of your strength routine, you will see how simple and effective they are.

Variations introduced in this lecture:

  • Mountain climbers

  • Toe touches

  • Side-to-side jumps

  • Kees to elbows

  • Side plank

  • Plank builders

Plank variations
06:34

Considered one of the best compound, full-body exercises you can perform, push-ups work nearly every muscle of the the upper body, from the chest, back, triceps, shoulders and biceps to the entire core, quads, and even the glutes.

Variations introduced in this lecture:

  • Push-up walk

  • Diamond push-up

  • Triceps push-up


Push up variations
02:55

There are many different types of squats, which means there are many variations you can try to find some that work well for your body and your goals.

While all squats are considered lower-body exercises, different types of squats target muscles slightly differently.

Variations introduced in this lecture:

  • Squat jump

  • 180 squat jump turn

  • Sumo squat

  • Sumo squat jump

  • squat with a vertical jump

Squat variations
02:06

The lunge is a really solid go-to move for strengthening all the major muscle groups in your lower half, including the glutes, quads, and hamstrings.

Variations introduced in this lecture:

  • Split lunges

  • Lunge with hop-up

  • Side lunge


Lunge variations
02:24