No Equipment Home Workout Program

Name: No Equipment Home Workout Program
Rating: 4.8 (66 reviews)

Learn how to use proper form with basic movement patterns and exercises

Created bySteven Morales

Last updated 10/2016

English

English [Auto],

What you'll learn

Demonstrate proper technique with basic exercises: squats, pushups, dips, burpees, situps and many more!
Understand common faults and contraindications for exercises and how to correct them
Know how to construct your own at home workouts with no equipment needed
Know how to properly warm up and cooldown to improve your workouts and prevent injuries

Course content

9 sections • 93 lectures • 10h 14m total length

Introduction1:10
Introduction video3:00

Why We Need to Warm Up Before Exercising & How to Do It1:05
This article covers the importance of warming up before a workout and what a good warm up aims to accomplish. After reading this article students should be able to explain the purpose of warming up before a workout.
Warm Up Series Part 1: Basics21:35
In this video we cover how to properly warm up and why that is vitally important before you start your workout. After watching this video students should be able to properly warm up utilizing the movements covered and explain why they need to warm up before every workout.
Warm Up Series Part 2: Advanced Movements5:27
This video covers some of the more advanced movements you are add to your warm up later after you have gone through the videos covering how to properly do the exercises in this program. I advise you to safe this video until after you have gone through the lectures so you can better understand how to do the movements. After watching this video students should understand how to incorporate these advanced movements into their warm up.
Why We Need to Cool Down After Exercising and How to Do It0:39
This article covers the importance of doing a cooldown after exercising. Students should be able to explain why a cooldown is important and why it should not be skipped after reading this article.
Cool down Series18:38
This video covers what you should do for your cooldown and various stretches you can incorporate as part of your cooldown. After watching this video students should be able to demonstrate the various stretches covered and explain why doing a cooldown is important after each workout.

Bare Feet and Transitioning to Minimal Footwear7:10
This video covers the importance of strengthening your feet through minimal foot wear and being barefoot. The good news is you will be in the comfort of your own home for these workouts so you don't have to worry about wearing shoes but you can if you want to. Students should be able to explain how normal "platform" based shoes can change your posture and why minimal foot wear/going barefoot can be beneficial. The link here will take you to Katy Bowman's Restorative Exercise Institute which has a ton of free information on reclaiming your health and fitness through exercise and natural movement.
Posture4:12
This video covers posture and how to align your body so that your movement patterns and the exercises covered in this course will be in proper alignment. Proper alignment is key to preventing injuries. Students should comprehend proper alignment and know how to improve their posture after watching this video.
Intent of Squat4:31
This video covers the intent of the squat which is beyond just exercise. Students should be able to explain what the intent of the squat is and get into a seated squat. For those who have a hard time getting into the flat footed squat the next video will help show you how to improve your flexibility and mobility to build into the position over time.
Squat Stretches and Mobility Drills12:14
This video is specifically for those students who have a hard time getting into the flat footed squat from the previous video. Lack of flexibility and mobility are two of the key limiting factors and this video shows stretches you can do to improve your flat footed squat. Students should be able to demonstrate and utilize the stretches in this video to improve their flat footed squat.
The Squat4:32
This article covers the intent of the squat, how to perform the squat exercise, and common faults you will see with the squat which can lead to injuries. Students should understand what to look for when they start to practice their squat and have on understanding of the squat exercise mechanics.
Squat video18:54
This video covers the proper mechanics, common faults, and contraindications of the squat exercise. Students should understand how to squat properly while identifying and correcting anything that might go wrong with their squat. Students should also understand how to scale this movement to their current level and know how to progress and improve over time.
Lunges2:30
This article covers the proper mechanics for the lunge, common faults, and how to correct and identify contraindications for the movement.
Lunges video12:27
This video covers the proper mechanics, common faults, and how to correct and identify contraindications for the movement.
Prisoner Good Mornings1:48
This article covers proper body mechanics, common faults, and how to correct and identify contraindications for the movement.
Prisoner Goodmornings video4:33
This video goes in depth with proper form, common faults, and how to identify and correct contraindications for the movement.
Frog Squats1:13
This article covers the frog squat which is a rather odd looking exercise but very effective.
Frog squat video4:41
This video covers the setup and mechanics of the frog squat as well as the common faults, contraindications, and corrects for the movement.
Hip Ups0:56
Hip up video4:52
Master the hip-up on the ground to strengthen the hamstrings and glutes while keeping a neutral spine. Use scalable variations and mindful breathing to protect the lower back.
Wallsit1:14
Wallsit Video4:00
Master the wall sit hold with a neutral spine, back flat to the wall, feet at a 90-degree angle, and hands flat at the sides.
Opposite Arm/Leg Raise (Bird Dogs)1:19
Opposite arm/leg raise video4:41
Develop core stability with the opposite arm and leg raise (bird dog) from an all-fours stance, focusing on alignment: hand under the shoulder, knee under the hip, and diaphragmatic breathing.
Donkey Kicks1:34
Donkey Kick Video3:23
Fire Hydrants1:43
Fire Hydrants Video3:14
Deadlift2:48
Deadlift Video8:51
master a household deadlift with a backpack, focusing on a hip hinge, braced core, and a neutral spine to protect the lower back.
1 Leg Stiff Leg Deadlift1:49
1 Leg Stiff Leg Deadlift Video5:01
Step Up2:39
Step Up Video7:21

Pushups2:40
Pushup Video18:22
Learn three push-up variations - military, wide, and modified with knee, countertop, or wall scaling - emphasizing form, full range of motion, and safe progression for home workouts.
Pushup Plank1:21
Pushup Plank Video6:04
Master the pushup plank, a static top position hold that builds core and shoulder stability, with cue driven form and progressions using light objects, walls, countertops, and kneeling variants.
Dips3:15
Dips6:46
Learn to perform chair dips safely at home, targeting the triceps while guarding the shoulders and wrists, with scaling options from feet position to added weight using a backpack.
Supermans1:12
Supermans Video4:47
Strengthen the posterior chain—glutes, hamstrings, lower back, and rear shoulders—with the no equipment superman. Use safe variations and avoid over-arching the lower back.
Shoulder Press2:15
Shoulder Press Video6:33
Learn to perform a home shoulder press with improvised equipment, maintaining ribs-down alignment, proper back posture, and controlled range of motion, with wall cues and technique variations.
Row2:26
Row Video12:17
Learn to perform a no-equipment row that activates the back, squeezes the shoulder blades, and pulls from the lats area using different arm angles and a household weight.
Kickbacks1:19
Kickback Video3:24
Handfoot Crawl2:56
Handfoot Crawl Video13:21
Learn the hand-foot crawl to train full-body strength and coordination without equipment, progressing from hand crawl to hand-foot crawl, with contra-lateral movement, shoulder blade stability, and safe form.
Inverted crawl1:53
Inverted Crawl Video6:08
Bonus video: Lateral Crawls4:15
Learn the lateral crawl, moving side to side in a hand-knee or hand-foot crawl while keeping alignment, braced core, and controlled, opposite-limb movement.

Burpee1:55
Burpee Video4:50
Explore no equipment burpees with scalable variations, from push-ups to step backs, focusing on quiet, controlled movement and core engagement for a total-body cardio workout.
Mountain climbers2:11
Mountain Climbers Video8:39
Explore mountain climbers, including boot camp, long stride, cross-body, and height and scale variations, to raise heart rate while training legs and core with proper form.
Groiners1:31
Groiner Video3:37
Master the groiner, a burpee–mountain climber variation, with proper push-up form and scalable options (chair or lower ground) to protect the shoulders and maintain safe range of motion.
Jumping Jacks1:15
Jumping Jacks Video2:54
perform jumping jacks with proper form, adjust arm and leg alignment, and scale to no-jump or low-impact options for knee comfort, elevating heart rate in the no-equipment home workout program.
Inch Worms1:50
Inch Worm Video8:11
Master the inch worm, a total body movement that builds mobility by walking the hands out to a push-up position and the feet in, maintaining spine alignment.
Kneel to Stand2:35
Kneel to Standing Video4:13
Leg Outs2:00
Leg Outs Video6:53
Learn the leg out movement, a full body drill that builds strength and coordination through slow, controlled reps, alignment cues, scaling options, and getting up from the ground.

Workout #1 Lower Body0:18
Workout #1 Video19:45
No equipment home workout program's first session targets leg hypertrophy with squats, lunges, and wall sits, using scaling and pacing guidance plus a metabolic finisher for a safe, progressive workout.
Workout #2 Upper Body0:18
Workout #2 Video17:32
Workout #3 Total Body0:17
Workout #3 Video15:19
No equipment total body workout video uses a pyramid rep scheme from five to high reps, with warm-up and cooldown, including burpees, push-ups, mountain climbers, lunges, and one-arm shoulder presses.
Workout #4 Lower Body0:32
Workout #4 Video27:57
Workout #5 Upper Body0:20
Workout #5 Video19:49
Workout #6 Total Body0:15
Workout #6 Video11:19
perform a no equipment total-body workout with six exercises—lateral crawl or pushups, donkey kicks, jumping jacks, supermans, and sumo squats—delivered in timed intervals with scalable progressions for endurance and cardio.
Workout #7 Lower Body0:19
Workout #7 Video14:47
Workout #8 Upper Body0:29
Workout #8 Video14:45
Workout #9 Total Body0:32
Workout #9 Video23:15
Workout #10 Total Body1:14
Workout #10 Video20:38

Requirements

Students need no prior knowledge about exercising and there is no equipment needed.

Description

This course is designed for anyone wanting to exercise but doesn’t have access to equipment and wants a better understanding of proper body mechanics. This is intended to help beginners gain a solid foundation to build upon so they don’t hurt themselves and get better results with other online programs while providing home workouts. There are handouts and tutorial videos included with this course which can be done at your own pace in the comfort of your home. We start with foundational movements such as squats, pushups, situps, and burpees and then progress to more complex movements such as handfoot crawls. This course is a must take for anyone thinking of starting a fitness program but doesn’t have access to a personal trainer to guide them on proper form all while allowing you to gain lean muscle and lose body fat.

Who this course is for:

This course is meant for people wanting to start an exercise program with little to no knowledge about how to do the exercises with correct form. This will help prevent injuries and maximize results when starting any other exercise program and this course comes with home workouts with no equipment needed!

No Equipment Home Workout Program

What you'll learn

Explore related topics

Course content

Introduction2 lectures • 4min

Getting Started5 lectures • 47min

Lower Body Exercises28 lectures • 2hr 14min

Upper Body Exercises19 lectures • 1hr 41min

Total Body Movements14 lectures • 53min

Workouts20 lectures • 3hr 10min

Bonus Section: Abs2 lectures • 25min

Bonus: MovNat Flow1 lecture • 22min

How to Construct Your Own Workouts2 lectures • 38min

Requirements

Description

Who this course is for: