The Strong & Sexy Masterclass For Beginners

Master The Most Essential Body Weight Movements That Will Get You Strong & Sexy!
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  • Lectures 45
  • Length 33 mins
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 11/2015 English

Course Description

You’ll buy this course for two reasons:

  1. YOU VALUE YOUR HEALTH
  2. YOU’RE EAGER TO EMBRACE YOUR POTENTIAL

That’s because in this course I will teach YOU how to master the most essential bodyweight exercises that will get you LEAN and STRONG, and it's only going to take you a little more than 30 minutes! These exercises are designed specifically to bring the most value to beginners. Now that doesn’t mean that this course is going to be a cake walk, quite the contrary actually. It will force you to WALK outside of your comfort zone. It’s not just going to be a step, but rather a commitment to WALK and stay awhile, hopefully forever.

Unknowing to most, actions come first and then you think. So stop thinking and start acting. You don’t need anything but enthusiasm to be prepared for this course. I challenge you RIGHT NOW to be the boldest and strongest version of yourself.

I just hope that you say YES to yourself more often.

What are the requirements?

  • Proper Workout Attire: Comfortable Clothes & Shoes
  • Enthusiasm For Growth

What am I going to get from this course?

  • Master 43 Essential Bodyweight Movements In Just Over 30 Minutes!!
  • Understand Which Movements Work Each Specific Body Part
  • Workout For Less Than 30 Minutes Each Day & Still Obtain Optimal Health & Peak Performance
  • Learn How To Effectively Design Your Own Superset Workouts To Strive Towards The Results You Can't Live Without
  • Walk Around With More Energy & Enthusaism
  • Become The Strongest Version Of Yourself
  • Strive Everyday For High Achieivment
  • DESERVE The Body That You Desire

What is the target audience?

  • Men or Women Who Are New To Exercise And Who Are Interested In Mastering The Most Essential Bodyweight Movements
  • Someone Who Is Willing To Challenge Themselves And Eager To Take Massive Action
  • An Individual Who Wants More ENERGY From His or Her Life
  • People Who Are Fed Up With The Distractions At Their Local Gym
  • A DOER Who Wants To Wake Up To His or Her Potential

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Start Here
Introduction
Preview
00:57
Section 2: Upper Body
00:46

The Muscles Involved: Chest, Shoulders, Triceps

Inhale on the way down. Exhale and EXPLODE on the way up.

Focusing on aligned your hips with your spine. Making your back and hips straight and parallel to the floor.

00:38

The Muscles Involved: Chest, Shoulders, Triceps, Abdominlas, Obliques.

Inhale on the way down. Exhale and EXPLODE on the way up.

Straight and neutral spine throughout the movement (keeping hips aligned with your spine). Focus on contracting your lower abdominals.

00:53

The Muscles Involved: Chest, Shouldres, Triceps, Abdominals, Obliques.

Inhale on the way down. Exhale and EXPLODE on the way up.

Straight and neutral spine throughout the movement (keeping hips aligned with your spine). Focus on contracting your lower abdominals.

00:39

The Muscles Involved: Shoulders, Upper Back.

Resisting throughout the entire movement. Nice and controlled.

Resting your entire body on the ground other than your arms.

00:39

The Muscles Involved: Triceps, Chest

Inhale on the way down. Exhale and EXPLODE on the way up.

Straighten your legs to make it more difficult or bring them in to make the movement a bit easier.

Fingers facing your toes. Elbows bending straight back

00:34

The Muscles Involved: Triceps

Inhale on the way down. Exhale and EXPLODE on the way up.

Straighten your legs to make it more difficult or bring them in to make the movement a bit easier.

Fingers facing your toes. Elbows bending straight back

00:42

The Muscles Involved: Shoulders, Triceps

Inhale on the way down. Exhale and EXPLODE on the way up.

Hips pointed to the ceiling. Heels off of the ground.

Bending your elbows out (towards the side of the room).

00:41

The Muscles Involved: Triceps

Inhale on the way down. Exhale and EXPLODE on the way up.

Fingers facing forward. Elbows bending straight back, keeping them close to your body

Section 3: Lower Body
00:29

The Muscles Involved: Quads, Glutes, Hamstrings, Calves

Toes always facing forward. Evenly distributing weight on both legs. CHEST UP. Weight on your heals on the lead foot.

Hands on your hips!

00:28

The Muscles Involved: Quads, Glutes, Hamstring, Calves

Toes always facing forward. Evenly distributing weight on both legs. CHEST UP. Weight on your heals on the lead foot.

Hands on your hips!

00:31

The Muscles Involved: Quads, Glutes, Hamstrings, Calves

Toes always facing forward. Evenly distributing weight on both legs. CHEST UP.

Bringing your leg behind and ACROSS your other leg.

Hands on your hips!

00:23

The Muscles Involved: Quads, Glutes, Hamstrings, Calves

Toes always facing forward. Evenly distributing weight on both legs. CHEST UP. Weight on your heals on the lead foot.

Inhale on the way down. Exhale and EXPLODE as you jump.

00:36

The Muscles Involved: Quads, Hamsrings, Glutes, Core

Feet shoulder width apart. Hands directly over your head. Throw you hips back while keeping your weight on your heels. CHEST UP!

Inhale on the way down. Exhale and EXPLODE on the way up

00:36

The Muscles Involved: Quads, Hamstrings, Glutes

Feet shoulder width apart. Hands on your hips. Throw you hips back while keeping your weight on your heels. CHEST UP!

Toes always facing forward as you lift your leg away from you hips.

Inhale on the way down. Exhale and EXPLODE on the way up

00:33

The Muscles Involved: Quads, Hamstrings, Glutes, Calves

Feet shoulder width apart. Throw you hips back while keeping your weight on your heels. CHEST UP!

As you land from your jump go IMMEDIATELY into your squat without any pause.

LAND and JUMP from the balls of your feet!

Inhale on the way down. Exhale and EXPLODE on the way up

00:34

The Muscles Involved: Quads, Glutes, Hamstrings

Put your hands on your hips and then put your feet directly underneath your elbows. Toes on a 45 degree angle. Throw your hips back while keeping your weight on your heels. CHEST UP!

Inhale on the way down. Exhale and EXPLODE on the way up.

00:44

The Muscles Involved: Quads, Glutes, Hamstrings, Core

Hands on your hips. Toes always facing forward. Step up and emphasize FLEXING your glute as you kick your leg back. Keeping the kicked leg straight throughout the entire movement.

Inhale on the way down. Exhale and EXPLODE on the way up.

Section 4: Cardio
00:27

The Muscles Involved: Full Body

Hand directly underneath your shoulders. Fingers facing forward. Bringing your knee in-between you arms. Making it into a hop.

How fast can you go?

00:38

The Muscles Involved: Full Body

Feet always stay synchronized and shoulder width apart.

Step one: Bend over and put your hands on the ground.

Step two: Kick both of your legs back so that you're in a push up position.

Step three: Do a push up

Step four: Jump and bring both of your legs in-between your arms.

Step five: Go into a jump squat and throw your arms up as high as you can.

Step six. Land and immediately go into the same posstion you started in.

REPEAT for 45 seconds!

00:21

The Muscles Involved: Full Body With Emphasis On Lower Body

Feet directly under you hips. Toes always facing forward. Landing and exploding from the balls of your feet. Driving your knees up 90 degrees while simultaneiously pumping your arms.

BREATHE!

00:18

The Muscles Involved: Full Body With Emphasis On Lower Body

Feet shoulder width apart. Toes facing forward. Arms parallel to the ground. JUMP your knees as high as you can and tap your knees with your hands.

BREATHE!


00:26

The Muscles Involved: Full Body

Hands directly under you shoulders. Fingers facing forward. Jumping your legs from the push up position all the way in-between your arms. Keeping your feet synchronized throughout the entire movement.

00:18

The Muscles Involved: Full Body

Synchornzide arms and legs.

Don't forget to SMILE :)

00:28

The Muscles Involved: Full Body

Similar to a jump jack as to keeping arms and legs synchronized. Although this time you bring your arms in front of you rather than over your head.

Control your arms throughout the entire movement.

00:20

The Muscles Involved: Full Body With Emphasis On Lower Body

Toes facing forward. Feet under your hips. Bring you heel to your butt while keeping knees in place.

Pump your arms!

00:24

The Muscles Involved: Full Body With Emphasis On Lower Body

Similar to a Curtsy Lunge but this time your jumping and pumping your arms.

Bringing your leg behein and across your other leg.

Section 5: Core
00:32

The Muscles Involved: Core With Emphasis On Obliques

Feet about a foot away from your butt. Lifting your shoulder blades off of the ground throughout the entire movement. Moving side to side while tapping your hands to your heels.

00:30

The Muscles Involved: Core With Emphasis On Lower Abdominals

Driving your knees to your chest while using that momentum to lift your hips off of the ground. If you can, fully extend your legs at the end of each crunch.


00:25

The Muscles Involved: Core With Emphasis On Lower Abdominals

Sit towards the end of the platform. Lean Back and extend your legs as straight as possible. Pump your legs up and down with a nice a controlled pace.

00:38

The Muscles Involved: Core With Emphasis On Back Stability

Eyes stay glued to the ground. Simultaneously lifting and LENGTHENING your arms and legs. Emphasize on really stretching your body. Holds for 2 counts.

00:28

The Muscles Involved: Core With Emphasis On Lower and Upper Abdominals

Resting your head on the ground. Toes pointed forward. Lift your legs up and down unsynchronized.

Make it easier by putting your hands underneath your butt.

00:28

The Muscles Involved: Core With Emphasis On Obliques Lower and Upper Abdominals

Always having your shoulder blades off of the ground. Bring opposite elbow to opposite knee. FUlly extend the leg before bringing it back in.

00:34

The Muscles Involved: Core With Emphasis On Obliques

Fold your leg across your other bent leg. Hand on the side of your head. Bringing opposite elbow to opposite knee.

00:33

The Muscles Involved: Core With Emphasis On Upper Abdominals

Legs pointed up as straight as you can go. Lifting your arms up trying to touch your toes and the ceiling at the same time while lifting your shoulder blades off of the ground.

00:43

The Muscles Involved: Core

Engaging your hips weith your spine to make a flat and nutrual spine. Eyes stay looking straight down. Directing all of your concentration and strength to your lower abdominals.

BREATHE!

00:38

The Muscles Involved: Core

Fingers forward in a push up position. Directing all of your concentration and strength to your lower abdominals. FLAT and NUTRAL spine. Eyes to the ground

BREATHE!

00:38

The Muscles Involved: Core

Fingers forward in a push up position. Directing all of your concentration and strength to your lower abdominals. FLAT and NUTRAL spine. Eyes to the ground

Widen your feet apart. Slowly bring one arm across and tap your shoulder while trying to stay parallel with the ground.

BREATHE!

Section 6: Stretches
00:34

The Muscles Involved: Quadricep (front of your leg)

Same arm same leg. Grab between your toes and your ankle and bring your heel to your butt. Keep the knee close to your body throughout the movement.

00:38

The Muscles Involved: Lower back

Arms out 90 degrees. Lift one leg up while keeping the other straight to the ground. Cross that leg over while keeping both of your shoulder blades on the ground.

Turn your kneck and look the opposite way.

00:43

The Muscles Involved: Hips and Lower Back.

Hands directly underneath your shoulders. Fingers facing forward. Legs straight back with weight on your toes. Drive hips to the ground while simultaneously lifting your chest up.

BREATHE!

00:38

The Muscles Involved: Your Inner thigh.

Bringing heels together and as close to your body as possible. Grabbing on to your feet and putting your elbows on your legs while pulling your feet in and pushing your elbows and legs down to the ground.

Section 7: Superset Demonstration
07:29

THIS is what the intensity of your workouts will look like. You will complete 2 different supersets. Combing FOUR exercises; one from upper body, one from lower body, one from cardio, and one from core. I only demonstrate one round of each superset in this video but you will be doing 2-3 rounds of each superset EVERY time you exercise.

You can only deserve the body that you desire by SHOWING UP today, right now, not tomorrow!

Say yes to yourself and embrace the strongest version of yourself! You owe it to yourself to be great.

There will be a list of all the exercises in the next video while also teaching you how to create your own supersets!

00:57

Here's a list of all the exercises and a HOW TO guide on creating your own workouts.

Also, to help get you started I decided to put together some sample supersets that you can start using TODAY!

I hope you enjoy :)

Section 8: Farewell
00:52

Thank YOU so much for taking this leap with me. I'm humbled and honored to be privileged enough to be on this journey with you.

It's obvious to me that you're beginning to embrace the strongest version of yourself! And the good news is that you will continuously get stronger if you purposefully use what you now know.

Embrace the momentum that you just now created and keep the fire burning by SHOWING UP every-single-day. The goal is NOT the avoidance of discomfort, but rather the ascension to it!

Decide once and for all that YOU will be the greatest and strongest version of yourself TODAY.

Please don't wait until tomorrow...

Stay strong!

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Instructor Biography

Drew DeOrsey, Fitness Coach & Performance Strategist

Drew DeOrsey is a NASM certified Personal Trainer and Performance Strategist. His daily blog is read by thousands of individuals around the world. Drew's purpose is to inspire people to take responsibility for their life and health. He does this with a sense of humility, love, and enthusiasm. Drew believes that there are many ways to change bad habits, poor attitudes, and to revive motivation. He's also certain that his ideas, his workouts, and his strategies, can literally create massive change in someone’s life if they themselves want it bad enough. If his followers want more from life, then of course they will get more. If they are hungry for progress, Drew will be an amplifier to ones ambitions.

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