The best fitness training companion you can have - the rope!
5.0 (1 rating)
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The best fitness training companion you can have - the rope!

Whether you are a fitness fanatic or an armchair athlete, sometimes you need a little spark of inspiration - here it is!
5.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,001 students enrolled
Created by Colin Holding
Last updated 5/2017
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1 hour on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Use an inexpensive, mobile, accessible fitness companion to take on runs, use in your garden, a park or in nature.
  • Tie knots and make handles on and use a simple piece of rope
  • Understand the benefits of natural, outdoor movement - with increased strength & mobility
View Curriculum
  • You should have at least some interested in keeping fit and healthy

The rope course is part of - The SHINE Model series. Shine represents what I believe to be the key components of overall and complete holistic health. Sustainable Health Inspired by Nature and Evolution.

One of the main aims of The Shine model is to simplify our quest for health. We are ever bombarded with new fads, new 'science' and new scams which prey on our desire to be healthy but with the fastest track, least discomfort method possible.

SHINE suggests that we undertake health goals that are sustainable - which means they have to be fun and have purpose. They need to make sense - so in an evolutionary context and with 'good science' to back them up. We have to be inspired. Inspiration helps us quest for a new level or a new mode of health challenge. Nature provides us with the environment in which we, as humans, spent millions of years evolving, Nature can, very often, provide everything we need; peace, serenity, challenge, play. Our bodies and minds feel 'at home' in nature, and find a well balanced state of well-being.

The ROPE course gives you a glimpse into how, with a little inspiration and imagination, you can add literally hundreds of new movements to an exercise session. A simple length of light rope wrapped around your waist and taken on a run can turn itself into the most awesome piece of gym equipment, providing incredible possibilities for body weight, power, mobility, balance and postural exercise.

The course is quick and easy and for every level, from complete beginner to elite athlete.

There are three main takeaways from this course:

1. Why use a rope for exercise.

2. How to tie easy, safe and easy to untie (important having exposed them to your full body weight) knots and anchors.

3. A series of movements and exercises you can do with your rope. Hopefully this will be ever expanding with inspired ideas from students - and I will add more over time.

Who is the target audience?
  • Anyone who would like a cheap innovative way to improve their fitness, strength & mobility levels
  • Anyone who likes to exercise outdoors
  • Anyone who wants to give their fitness regime a boost
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Curriculum For This Course
Natural innovative fitness
1 Lecture 03:28

Come and join the course - Welcome

Preview 03:28
6 Lectures 17:36

Welcome to the course. In this video I will explain the background of natural fitness and how a rope can offer additional motivation and variety to working out in nature


Elliot is the training partner - despite having no real use for a rope to enhance his strength and speed, he is a great example of natural movement and fitness

Meet Elliot

This video will explain exactly what you will learn on this course

Preview 02:26

A little bit of background about the rope itself...

The history of the rope

This video will explain the optimal rope length for exercise.

Ideal rope length

So why use a rope? This video explains the benefits of this cheap, innovative, mobile piece of homemade gym equipment

The benefits of using a rope to exercise
Knots and attachments
4 Lectures 10:48

How to safely anchor the rope to a tree or any othe anchor point

Anchoring the rope

This is a cool knot that also doubles as a rope handle

Preview 04:16

An adaptation of the hangman knot to include some tubing to add a more comfortable grip.

Hangman knot with tubing

This is a great knot combination that allows quick anchoring bur has no chance of rope locking and being impossible to undo.

Stop knot and loop
Just a few of hundreds of rope assisted exercises
9 Lectures 16:28

A combination of challenging movement with an unstable surface. Great exercise!

Reverse crunch and pushup

The Squat

Lunges and flys using the rope are great for posture, mobility and strength.

Lunges and flys

Squat - the mother of all exercises. Great for strength and mobility - sometime the rope can help you with a greater range of movement.

The Squat & Pike

Reverse row - requires engagement of stability muscles and is great for posture. The pulling movement balances our modern day tendency to slouch forward from sitting too much - especially using computers.

The Reverse Row

Gymnastic ring substitute - great for strength, mobility and stabilisation - plus it's a load of fun.

Using the rope like gymnastic rings

Balance is one of the most under-rated and under used movements. Great fro strength, stabilisation and a great skill to master

Preview 03:47

Your own bespoke resistance training - choose your branch and let it do the resistance. Please be gentle and don't break or harm trees.

Using a branch or tree for resistance
And finally
1 Lecture 01:25

The final wrap up of the course. I hope it was useful and inspiring. Grab a rope and get out there.

The wrap up
About the Instructor
Colin Holding
4.6 Average rating
86 Reviews
4,729 Students
5 Courses
Coach specialized in making life easier

Colin is committed to helping people have a more tranquil life - balanced, healthy, efficient and stress free. Whilst a seemingly insurmountable challenge - to try and balance a life in an environment human being were not designed for, there are many tools we can use to take on this challenge.

Colin has many years of experience and understands well, the different challenges posed by the varied work and home environments. Colin has worked in the corporate environment, sales and marketing and IT but also knows the challenges of an entrepreneur and stay at home dad, having run his own businesses in IT, photography and health and fitness. A graduate in Psychology from the University of London, Colin has always had a fascination with the human dilemma, a modern mind in a technological world, transported in a confused and primal body. By trying to understand what both parties need, the challenge of a composed, serene mind in an optimised body might be achieved.