Body Weight Workouts for Beginners | Jack Wilson | Skillshare
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6 Lessons (15m)
    • 1. Welcome!

      2:41
    • 2. The Quick-win Workout

      3:35
    • 3. The Body Weight Back to Basics Workout

      2:24
    • 4. The Calorie-Crusher Workout

      2:56
    • 5. Your Program

      1:58
    • 6. Let's Get Started!

      1:54

About This Class

Don't have time to make it to the gym, just to fight for weights and machines? No sweat! Working out with your own body weight at home is one of the best ways that you can save time, get a great workout in, lose body fat, and lose weight. 

Transcripts

1. Welcome!: So one of the biggest issues that most of my friends, family clients, acquaintances who ever have with starting to work out for the first time are starting to build a exercise habit or habits is that they just don't have the time to spend 45 minutes or an hour working out. And that's not even including the time it takes to commute to your gym and fight for machines and waits when it's really busy after you're done with work and all you want to do is go home and crash and spend time with your family and relax. So what's the solution for this? And what I tell people is that body weight training is an incredible and convenient and time saving way that you can start exercise with really low barrier to entry so that you can start building muscle and losing weight. External weight and external loading is really, really awesome if you're working on building strength and you're working on really fine tuning your results in building muscle and losing weight. But you can accomplish just about anything you can possibly dream of. One Teoh with simple body weight workouts at home, and that's exactly what you're going to get in this course. I want to give you some introductory body weight workouts and body weight circuits that you can do from the comfort of your own home that take 20 minutes or less so that you don't have to spend an hour on working out either Jim or their home. The other great thing is that you don't have to spend a ton of money on equipment. You convert Chua Li. Just use your body weight to hit every major muscle group you want to without having to go on Amazon and scour for resistance bands or kettlebells or exercise balls or medicine balls or anything like that. So what you're gonna get in this course is a basic body weight training program that is gonna help you build muscle and lose weight. It's gonna be super convenient time saving. I'm only gonna ask you to work out for about an hour per week on this program where you have to look at most popular and trendy fitness programs will typically ask people to work out for an hour a day, and that usually requires different kinds of equipment. Training them how to use that equipment or going to a gym to use their equipment to. So this is a really cost effective time saving way so that you can build muscle, burn body fat and be able to work out from the comfort of your own home before I get any more into body weight training. While of body weight training so much, let's go ahead and jump into it. 2. The Quick-win Workout: but kicks there another really simple and easy cardiovascular exercise. But it gets your heart rate up big time. So all you have to do is think of running in place here and bring in your heels up to your But the faster you go, the more you're gonna be able to get your heart rate up, and the more calories you're gonna be able to burn, make sure to land softly on the balls of your feet that you can be really light on your feet and reduce. The impact of this exercise will get in the great cardiovascular workout in high knees or another simple and effective cardiovascular exercise. Basically all you want to do here, you can just put your hands up for reference of how high you want to get your knees. Shoot for about waist level. Be light and on the balls of your feet when you land to make sure that you can reduce impact and just keep stepping as quickly as possible. Think of it as another form of running in place. Gonna get your heart rate up. It's also gonna get your core engaged while you're pulling your knees toward your chest step back lunges or an awesome way to work your quads, glutes and hamstrings. What you do is from a standing position alternate dropping one foot back, lowering yourself so that you can get your knee either to the ground or is close to the ground as you comfortably can. Keep your weight in the heel of your front foot, not the forefoot, and pull yourself back up to the top of the lunge position. Make sure that when you lower yourself to the ground completely, that both your knees would be at about 90 degrees. To maximize the workload that your legs are doing, make sure to press your hips all the way forward at the top so that you can engage your glutes to set up in a standard push up. Make sure that your hips are slightly elevated and the your upper body weight is distributed back in the heels of your palms. You want your hands to be at or slightly wider than shoulder width apart. The wider that you have them, the easier that will make your push of Make sure that you lower yourself as low as you comfortably can go with the goal of ultimately getting your chest completely to the ground and fully extending your arms to push yourself back up to the starting position and AB twist is a super effective core exercise, and it's really easy. All you have to do is lean back until you feel your core in your low back, are engaged and then just rotate back and forth. Your hands side decides that you can work the job leaks of your abdominals. If you need an easier version of this exercise, you don't have to lift your feet off the ground. You can sit up a little more and rest your heels on the ground. That will be a little less intense, and then you can eventually progress to your heels off the ground, leaning further back. 3. The Body Weight Back to Basics Workout: So with a squat, you want to make sure that all of your weight is back in your heels, that your hips and your but are coming backward and that your knees are staying behind your toes when you're squatting, keeping your knees in the safe position and maximizing the use of your quadriceps and glutes. So if you want to do is you want to drop down as low as you comfortably can in your squad. See if you can make it to 90 degrees. If you can't, that's perfectly fine to you can work up to it and then bring yourself back to the top of your squad. Make sure that you press your hips forward that you can feel yourself engaging your glutes , making sure the work those muscles to. That's a really essential piece of the squad. Try to keep your back straight, hips back and knees behind your toes through the whole movement. So for a modified push, make sure that your planked out with your knees and toes on the ground with your hands at about shoulder. With their wider than shoulder width apart, you're simply bend your elbows. Lower your chest toward the ground so that your chest would be the first thing to touch the ground, not your stomach, so you can focus on emphasizing using your chest and tricep muscles and press yourself up off the ground to fully extend your arms. And AB twist is a super effective core exercise, and it's really easy. All you have to do is lean back until you feel your core and your low back are engaged, and then just rotate back and forth. Your hands side decides that you can work the o obliques of your abdominals. If you need an easier version of this exercise, you don't have to lift your feet off the ground. You can sit up a little more and rest your heels on the ground. It'll be a little less intense, and then you can eventually progress to your heels off the ground, leaning further back 4. The Calorie-Crusher Workout: Avi's. It is anything but. A basic core exercise which will do is balance sitting on your butt, on the ground or on the floor, trying to fully extend your legs and body out that you're almost straight or in a crescent shape and in a controlled manner. Bring your knees back towards your chest and extend again. Step back. Lunges are awesome. Way to work your quads, glutes and hamstrings. What you do is from a standing position alternate dropping one foot back, lowering yourself so that you can get your knee either to the ground or is close to the ground as you comfortably can. Keep your weight in the heel of your front foot, not the forefoot, and pull yourself back up to the top of the lunge position. Make sure that when you lower yourself to the ground completely, that both your knees would be at about 90 degrees. To maximize the workload that your legs are doing, make sure to press your hips all the way forward at the top so that you can engage your glutes to set up in a standard push up. Make sure that your hips are slightly elevated and the your upper body weight is distributed back in the heels of your palms. You want your hands to be at or slightly wider than shoulder width apart. The wider that you have them, the easier that will make your push up. Make sure that you lower yourself as low as you comfortably can go with the goal of ultimately getting your chest completely to the ground and fully extending your arms to push yourself back up to the starting position. But kicks or another really simple and easy cardiovascular exercise, but it gets your heart rate up big time, so all you have to do is think of running in place here and bring in your heels up to your But the faster you go, the more you're gonna be able to get your heart rate up, and the more calories you're gonna be able to burn. Make sure to land softly on the balls of your feet that you can be really light on your feet and reduce. The impact of this exercise will get in the great Cardiovascular workout in 5. Your Program: So now I have a little activity for you now that you're comfortable with some of these movements and you practice them a little bit and you've taken a look at these basic body weight workouts that you're just getting into for the first time now, Or maybe you've been doing body weight workouts for a little while in the past. I want you to organize your workout schedule on workout calendar, and I don't want you to work out any more than just three or four times per week. That's all. You're really gonna need to see major definition strength, fat loss and weight loss in your body. So what I want you to do right now is taking a note pad more open up and no pad on your phone. And I want you to post this the course to so we can help hold you accountable. I just want you decide when you're going to work out and what workouts or what exercises you're going to be doing on the days that you're working out. Now, if you're working out your full body every day like I would recommend you get in a combination of quadricep work glutes, hamstrings, chest back, biceps, triceps, all of it together, I'd recommend resting at least one day between your workouts. You might want to do something like Monday, Wednesday and Friday mornings before work that you leave the house. You do a 15 or 20 minutes body weight workout or body weight strength training circuit. You could also throw an extra one on the weekends and just keep alternating days from there . Like I said, it all depends on your schedule. You can accomplish everything you need. Teoh. In just three days of training, you can throw in that fourth. You're going to see results even faster and even better results sooner. So go ahead. Take out that note pad right now. Take that note pad on your phone for yourself. Put your workout schedule on there and then post it to this course as well so we can see what your workout schedule is going to be. 6. Let's Get Started!: I just want to say thank you so much. And congratulations. You now have a total body weight training program for beginners. If you're just starting to work out for the first time, this is a great introductory home workout program that saves time and will allow you to get to your weight loss in fat loss goals. And I can't tell you how excited I am for you to get into this. If you need anything while you're working on training with your body weight at home or wherever you may be going, these air also great for people who travel for leisure business. You really only need the space about a hallway to do any of these workouts. But if you need anything while you're taking this course you have any questions. Please feel free to reach out to me and send me a message posted a discussion section. I would be more than happy to help you and get back to you soon as I can. If you really enjoy this course, please feel free to leave it a positive review and show this with a friend, family member, acquaintance or coworker that you have one thing that I found is that the best way to be successful in losing weight or achieving the body, your dreams or getting to your goals in health and fitness is that it's so much easier if you have the support of people around you and your loved ones. It's so hard to lone Wolf your Goebbels. But when you have other people for support, encouragement and accountability, or maybe if your competitive spirit, that's another thing that throw in their two, you're gonna be so much more successful working toward that goal with the people around, you said, you like this course, please feel free to leave a deposit of you share with somebody you love you care about so they can work with you. Otherwise, if you need absolutely anything else where you're taking this course. Like I said, please feel free to reach out to me. And otherwise I cannot wait to see and hear about your results in this program. I'll talk to you saying