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Home Workout | Fitness | Posture: The 21 Day Transformation

Name: Home Workout | Fitness | Posture: The 21 Day Transformation
Rating: 4.3 (146 reviews)

How to exercise & do sports at home to stay fit, prevent back pain, build muscles & support your posture within 21 Days!

Created byKevin Kockot, M.A. Prevention & Health Promotion

Last updated 3/2020

English

What you'll learn

✅ Selected exercises to increase back health and fitness
✅ Improvement of well-being by applying the exercises
✅ Improvement of the musculature in the trunk area (back pain prevention )
✅ Compensation for stressful working conditions and especially workstation at a desc
✅ Long-term contribution to an upright posture, upright position and back muscles
✅ Boosting willpower through a 21 day program and measuring individual progress

Course content

28 sections • 280 lectures • 5h 34m total length

WHY DID I CREATE THIS COURSE?0:52
HELLO AND WELCOME TO THE COURSE!1:31
Discover a quick, 5–10 minute daily home workout plan for posture and back health, delivering efficient exercises for a 21-day transformation and ongoing motivation.
WHO AM I?0:32
Meet Kevin Cathcart, who promotes health and self-determined living through the home workout program, and invites questions while offering a 30-day money-back guarantee.
WHAT ARE THE GOALS OF THIS COURSE?0:40
Explore five main objectives: strengthening back muscles for optimal posture and staying fit and flexible to prevent diseases. Build long-term healthy habits and stay motivated through the course forum.
WHAT ARE COMMON MISTAKES DURING THE EXERCISES?0:49
Identify the most common mistakes during these exercises, such as using too much momentum in crunches, and practice slow, steady repetitions to contract and release muscles with focused control.
WHEN SHOULD I DO THIS TRAINING?0:37
WHY DOES IT MAKE SENSE TO PARTICIPATE IN THIS COURSE?0:22
Participate to increase your well-being, improve your fitness level, and support your back muscles for optimal posture, all without investing a lot of time.
WHO CAN DO THESE EXERCISES?0:58
Access these exercises; they suit everyone, especially beginners with little experience. Try day one of 21 days, assess suitability, and consult a practitioner if you have back pain.
THE PLAN FOR THE 21 DAY TRANSFORMATION2:52
Learn a 21 day transformation plan with 30-second exercise bursts, then 45 seconds in week two and 60 seconds in week three, featuring jumping jacks, planks, and side support.
HOW IS THE 21 DAY CHALLENGE EXECUTED?1:08
Execute a 21-day challenge by performing 10 exercises with brief rest breaks, tracking weekly progress, and doubling performance from 30 seconds to 60 seconds for crunches by week three.
(SHOCKING!) STATISTICS ON BACK PAIN6:12
Explore shocking back pain statistics and learn how targeted back muscle exercises can prevent pain and improve daily activities, sleep, and work capacity.
STOP FOR A MOMENT!1:07
Share feedback to help improve the course for everyone. Write an honest review to help reach more students.

1. EXPLAINATION JUMPING JACKS1:15
Master the correct jumping jacks technique from a standing position, lift arms overhead into a small straddle, and return to the starting position while strengthening calves, shoulders, chest, and endurance.
2. EXPLANATION PLANCK1:22
Perform a forearm plank in a straight line with forearms parallel or hands touching, align the abdomen, hips, shoulders, and legs, and engage the core to avoid back bending.
3. EXPLANATION SIDE SUPPORT0:50
Master the three-sided lateral forearm support to strengthen lateral abdominal muscles from a side-lying position and align the body; beginners can reduce strain by resting knees on the floor.
4. EXPLANATION PELVIC LIFT1:55
Strengthen glutes and lower back with the pelvic lift and leg raises, maintaining a straight spine while extending one leg and optionally adding weight for progression.
5. EXPLANATION QUADRUPED STAND1:36
Perform quadruped stand from hands and knees position with a straight back, extend the opposite arm and leg, then switch sides to train the glutes, back, trunk muscles, and coordination.
6. EXPLANATION SUPERMAN1:29
strengthen the back muscles and posture with the Superman, lifting the upper body and legs off the floor; beginners can lift only the upper body with feet on the ground.
7. EXPLANATION LEG LOWERING1:19
Practice leg lowering to train the hip flexors and abdominal muscles along with the spine, supporting holistic training while maintaining a straight back and avoiding a hollow back.
8. EXPLANATION CRUNCHES0:56
Perform crunches with knees bent and arms crossed or behind the head, curling the upper body to lift shoulder blades off the ground and engage all abdominal muscles.
9. EXPLANATION HORSE BACK & CAT HUMP0:52
Perform a cat movement sequence in a home workout to mobilize the spine, stretch the body, and strengthen the core through flowing breathing.
10. EXPLANATION SIDE STRETCH1:05
Master the side twist: bend legs, exhale to lower the knee, hold six to ten breaths, switch sides, keep hips upright to stretch the back and nourish intervertebral discs.
TUTORIAL: HOW DO YOU RATE A COURSE ON UDEMY?0:39
Discover how to rate an Udemy course effectively. Explore how the home workout, fitness, and posture transformation program fits into a 21-day plan.

10:37
20:42
30:53
40:56
50:43
60:40
70:40
80:44
90:47
100:43
Congratulations!0:09
Celebrate your 21-day transformation with a posture-focused home workout that boosts fitness and builds consistency through guided routines.
REMINDER: HOW TO RATE A COURSE ON UDEMY? (PS: THANK YOU FOR YOUR RATING! :) )0:39
Learn how to rate a course on Udemy and why your rating matters. Receive a friendly reminder and a thank you for your support.

Requirements

There are no specific prerequisites for attending this course.
The exercises are suitable for beginners, possibly even for advanced users. Professionals could be a little under-challenged.
If you are unsure if you can do the exercises in your individual case, especially if you have pre-existing conditions, then please contact your doctor or alternative practitioner in advance!
A mat, sportswear, a speaker next to the screen.

Description

Hello and welcome to my new course of workout at home: HOME WORKOUT | FITNESS | POSTURE: THE 21 DAY TRANSFORMATION

How to exercise at home to stay fit, prevent backpain, build muscles and support your posture within just 21 Days.
I am pleased to welcome you to this program! :)

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You want a better body posture, want to build muscle, want to prevent back pain, increase your fitness and make a longer-term contribution to your health - and all this with a workout at home?

>>> I am optimistic that this program can help you! :)

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Learn how to build a back exercises routine using selected exercises and double your performance in specific exercises in as little as three weeks.
In this course I will provide you with easy-to-use, non-device exercises to help you improve your back health and make you feel well, healthy and fit in the long term.
In particular, the featured ten exercises, which only take 5-10 minutes daily to help you build a new back exercises habit in 21 days!

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If you carry out the program presented here, this will help you:

Make your personal fitness a new normality with the help of back exercises without equipment.
Feeling good and improving your well-being (back health, fitness and performance)
Train your will and integrate a new habit into your life.
To find a balance to stressful situations at work, especially working at a desc.
To contribute in the long term to a healthy and upright posture and improved core musculature.

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Would you like to take the advantage of this program?

Then sign up for the course! - As cheap as on Udemy you will not find this kind of course anywhere else!
Best of all, you have a 30-day money back guarantee!
So you have nothing to lose! :)

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Are you skeptical if the program can work for you?

No problem: Just get to know the procedure and execution of the exercise with the help of the first day of the 21-days!
I will provide this free of charge so that you can see for yourself if the program works for you! :)

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Who speaks to you?

I'm Kevin Kockot (Master of Arts in Prevention and Health Promotion). I am self-employed in health promotion (company, municipal and individual). So I have already accompanied over 1000 people in exercise and relaxation seminars in recent years.
My motivation and goal: I support people in a healthy and self-determined life!

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Do you have questions about the practical program or the implementation?

No problem! Just contact me at Udemy! I am happy to answer you! :)
Many Thanks!
Best regards, Kevin

Who this course is for:

✅ Persons who want to do something on the long term for their back health!
✅ People who want to increase their fitness and well-being through selected exercises!
✅ People who want to make a long-term contribution to an upright walk and a healthy posture!
✅ Persons who want to create a balance to stressful situations in their daily work!
✅ People who want to improve their core muscles (preventive measures for back pain)

Home Workout | Fitness | Posture: The 21 Day Transformation

What you'll learn

Explore related topics

Course content

INTRODUCTION | Introduction to this course12 lectures • 18min

EXPLANATION OF THE EXERCISES (PDF ATTACHED)11 lectures • 13min

WEEK 11 lecture • 1min

DAY 111 lectures • 8min

DAY 211 lectures • 8min

DAY 312 lectures • 8min

Day 411 lectures • 8min

DAY 511 lectures • 8min

DAY 611 lectures • 8min

DAY 711 lectures • 8min

Requirements

Description

Who this course is for: