No Equipment Home Workout Program
4.7 (22 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.
1,532 students enrolled

No Equipment Home Workout Program

Learn how to use proper form with basic movement patterns and exercises
4.7 (22 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.
1,532 students enrolled
Created by Steven Morales
Last updated 10/2016
English
English [Auto-generated]
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 9 hours on-demand video
  • 41 articles
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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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
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!
Course content
Expand all 93 lectures 10:14:22
+ Getting Started
5 lectures 47:24

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.

Preview 01:05

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 1: Basics
21:35

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.

Warm Up Series Part 2: Advanced Movements
05:27

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.

Why We Need to Cool Down After Exercising and How to Do It
00:39

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.

Cool down Series
18:38
+ Lower Body Exercises
28 lectures 02:14:14

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.

Bare Feet and Transitioning to Minimal Footwear
07:10

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.

Posture
04:12

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.

Intent of Squat
04:31

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.

Squat Stretches and Mobility Drills
12:14

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.

The Squat
04:32

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.    

Squat video
18:54

This article covers the proper mechanics for the lunge, common faults, and how to correct and identify contraindications for the movement.  

Lunges
02:30

This video covers the proper mechanics, common faults, and how to correct and identify contraindications for the movement. 

Lunges video
12:27

This article covers proper body mechanics, common faults, and how to correct and identify contraindications for the movement.

Preview 01:48

This video goes in depth with proper form, common faults, and how to identify and correct contraindications for the movement.  

Preview 04:33

This article covers the frog squat which is a rather odd looking exercise but very effective.  

Frog Squats
01:13

This video covers the setup and mechanics of the frog squat as well as the common faults, contraindications, and corrects for the movement.  

Frog squat video
04:41
Hip Ups
00:56
Hip up video
04:52
Wallsit
01:14
Wallsit Video
04:00
Opposite Arm/Leg Raise (Bird Dogs)
01:19
Opposite arm/leg raise video
04:41
Donkey Kicks
01:34
Donkey Kick Video
03:23
Fire Hydrants
01:43
Fire Hydrants Video
03:14
Deadlift
02:48
Deadlift Video
08:51
1 Leg Stiff Leg Deadlift
01:49
1 Leg Stiff Leg Deadlift Video
05:01
Step Up
02:39
Step Up Video
07:21
+ Upper Body Exercises
19 lectures 01:41:15
Pushups
02:40
Pushup Video
18:22
Pushup Plank
01:21
Pushup Plank Video
06:04
Dips
03:15
Dips
06:46
Supermans
01:12
Supermans Video
04:47
Shoulder Press
02:15
Shoulder Press Video
06:33
Row
02:26
Row Video
12:17
Handfoot Crawl
02:56
Handfoot Crawl Video
13:21
Inverted crawl
01:53
Inverted Crawl Video
06:08
Bonus video: Lateral Crawls
04:15
+ Total Body Movements
14 lectures 52:36
Mountain climbers
02:11
Mountain Climbers Video
08:39
Groiners
01:31
Groiner Video
03:37
Jumping Jacks
01:15
Jumping Jacks Video
02:54
Inch Worms
01:50
Inch Worm Video
08:11
Kneel to Stand
02:35
Kneel to Standing Video
04:13
Leg Outs
02:00
Leg Outs Video
06:53
+ Workouts
20 lectures 03:09:43
Workout #1 Lower Body
00:18
Workout #1 Video
19:45
Workout #2 Upper Body
00:18
Workout #2 Video
17:32
Workout #3 Total Body
00:17
Workout #3 Video
15:19
Workout #4 Lower Body
00:32
Workout #4 Video
27:57
Workout #5 Upper Body
00:20
Workout #5 Video
19:49
Workout #6 Total Body
00:15
Workout #6 Video
11:19
Workout #7 Lower Body
00:19
Workout #7 Video
14:47
Workout #8 Upper Body
00:29
Workout #8 Video
14:45
Workout #9 Total Body
00:32
Workout #9 Video
23:15
Workout #10 Total Body
01:14
Workout #10 Video
20:38
+ Bonus Section: Abs
2 lectures 24:50
Abs Part 1
12:07
Abs Part 2
12:43
+ How to Construct Your Own Workouts
2 lectures 38:20
Creating Workouts Powerpoint
36:30
Thank You!
01:50