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The Introduction to Fitness for Beginners Bundle

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9
Lessons
338

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Content
2.0 hours
Lessons
21

Martial Arts Workout Challenge: Daily Exercise Routines Course

Get in Better Shape with the Best Martial Arts & Fitness Routines for Daily Training

By Jason Gandy | in Online Courses

The Martial Arts Workout Challenge is a high energy workout system that combines the best of martial arts and fitness for daily exercise and training. These exciting martial arts exercise routines will provide you with a full-body workout, improve your martial arts skills, and increase overall fitness ― in just 10 minutes each day. You'll also get exciting workout routines, warm-ups, stretches, cardio, and more. Whether you’re a martial artist looking to practice techniques, or someone looking for a fun way to get in shape, the Martial Arts Workout Challenge is for you!

4.2/5 average rating: ★ ★ ★ ★

  • Access 21 lectures & 2 hours of content 24/7
  • Practice real martial arts techniques from the comfort of your own home
  • Learn martial arts & self-defense techniques from kickboxing, karate, Kung Fu, Muay Thai, and more
  • Access an exciting workout system that you can actually look forward to each day
  • Practice daily martial arts with various punches, kicks, stretches & exercise routines
Jason Gandy
4.4/5 Instructor Rating: ★ ★ ★ ★

Jason Gandy is the founder of Quantum Leap Commerce LLC, the parent company of Quantum Courses. He is a serial entrepreneur & investor that has built several online businesses over the past decade. He started teaching in college as a kickboxing instructor and has since taught subjects ranging from women's self-defense to online marketing.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: beginner
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Your First Program
  • Welcome to the Martial Arts Workout Challenge!
    • Welcome To The Course! - 2:42
    • Introduction To The Challenge - 2:42
  • Rocky Hill | Martial Arts Workout Routine
    • Rocky Hill Routine Overview - 1:33
    • Rocky Hill | Martial Arts Workout Routine - 8:25
    • Rocky Hill Routine | Zen Mode (No Commentary) - 8:22
  • Fallen Tree Martial Arts Workout Routine
    • Fallen Tree Routine Overview - 1:37
    • Fallen Tree | Martial Arts Workout Routine - 9:20
    • Fallen Tree Routine | Zen Mode (No Commentary) - 9:20
  • Tall Grass | Martial Arts Workout Routine
    • Tall Grass Routine Overview - 1:32
    • Tall Grass | Martial Arts Workout Routine - 9:17
    • Tall Grass Routine | Zen Mode (No Commentary) - 9:17
  • Flower Patch | Martial Arts Workout Routine
    • Flower Patch Routine Overview - 1:34
    • Flower Patch | Martial Arts Workout Routine - 9:25
    • Flower Patch Routine | Zen Mode (No Commentary) - 9:25
  • Hidden Lake | Martial Arts Workout Routine
    • Hidden Lake Routine Overview - 1:31
    • Hidden Lake | Martial Arts Workout Routine - 8:18
    • Hidden Lake Routine | Zen Mode (No Commentary) - 8:18
  • Juniper Bushes | Martial Arts Workout Routine
    • Juniper Bushes Routine Overview - 1:34
    • Juniper Bushes | Martial Arts Workout Routine - 9:34
    • Juniper Bushes Routine | Zen Mode (No Commentary) - 9:34
    • Thanks For Joining! - 0:49

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2.0 hours
Lessons
65

The Health & Fitness Masterclass: Diet, Workout, and Mindset in 1

Boost Your Fitness, Feel More Energized & Live a Healthier Life

By Felix Harder | in Online Courses

This is an all-in-one program with over 60 lessons on fitness and nutrition. Whether you're a beginner, an experienced athlete, or simply want to live a healthier life, this course will suit you. It will teach you everything you need to know about the three most important aspects of fitness: the right diet, the right exercises, and the right mindset.

4.4/5 average rating: ★ ★ ★ ★

  • Access 65 lectures & 2 hours of content 24/7
  • Learn everything you need to know about calories, protein, carbs & fat
  • Do complete bodyweight or weight training workout - whatever works best for you
  • Visualize your ideal body for more motivation
Felix Harder | Transformation Coach & Best-Selling Instructor
4.5/5 Instructor Rating: ★ ★ ★ ★

Felix Harder is a certified nutritionist and fitness coach. Over the years, he has worked with and coached 20,000 students from all over the world. His expertise includes science-based health & fitness advice in fat loss, muscle growth, meal planning, gym workouts, healthy living, and self-improvement. His courses and books focus on the tips for right exercises, techniques, and nutrition.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: all levels
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Introduction
    • Introduction & What You Will Learn - 4:05
    • Why Your Fitness Matters - 2:39
  • The Perfect Fitness Diet: Meal Planning Basics
    • Fitness Dieting Introduction - 2:18
    • Meal Planning Explained - 4:20
    • Calories Explained - 3:44
    • Macronutrients Introduction - 1:20
    • Protein Explained - 2:19
    • How Much Protein Should I Consume Per Day? - 3:32
    • Fats Explained - 2:50
    • How Much Fat Should I Consume Per Day? - 3:43
    • Carbohydrates Explained - 2:51
    • How Many Carbs Should I Consume Per Day? - 3:25
    • Meal Timing Introduction - 1:25
    • Protein Timing - 4:01
    • Carb Timing - 1:37
    • Fat Timing - 1:14
    • The Ideal Pre-Workout Meal - 3:33
    • The Ideal Post-Workout Meal - 1:37
    • Food Composition - 1:58
    • Protein Composition - 2:05
    • Carbohydrate Composition - 2:58
    • Fat Composition - 1:12
    • Top 3 Beginner Supplements - 4:14
  • Setting Up Your Fitness Diet
    • Determining Your Daily Calorie Intake - 3:00
    • Determining Your Ideal Protein Intake - 1:20
    • Determining Your Ideal Carb Intake - 1:32
    • Determining Your Ideal Fat Intake - 0:52
    • Adjusting Your Diet For Muscle Gain - 4:18
    • Adjusting Your Diet For Weight Loss - 4:57
  • The Perfect Fitness Workout: Cardio
    • What Makes Up A Complete Fitness Workout? - 2:45
    • Aerobic Exercise Overview - 1:21
    • Traditional Cardio Explained - 3:29
    • HIIT Cardio Explained - 7:12
    • Sample HIIT Workout - 4:35
  • The Perfect Fitness Workout: Bodyweight Training
    • The Fundamentals Of Resistance Training - 1:07
    • Bodyweight vs. Weight Training - 2:21
    • Bodyweight Training Fundamentals - 2:01
    • The Muscle Building Formula - 8:32
    • Bodyweight Beginner Workout - 7:26
    • Push Ups - 0:55
    • Pull Ups - 0:57
    • Bodyweight Squats - 0:50
    • Lunges - 0:52
  • The Perfect Fitness Workout: Weight Training
    • Weight Training Fundamentals - 3:24
    • Weight Training Beginner Workout - 5:52
    • Bench Press - 1:26
    • Squat - 1:08
    • Deadlift - 1:15
    • Military Press - 0:59
    • Flexibility Introduction - 1:12
    • Most Common Stretching Mistakes - 4:03
    • Static vs. Dynamic Stretching - 5:27
    • Your Daily Stretching Routine - 2:50
    • How To Warm Up Correctly - 2:19
    • Putting Everything Together: Your Weekyl Training Schedule - 1:01
  • The Right Fitness Mindset
    • Fitness Mindset Introduction - 1:07
    • How To Master Willpower - 2:14
    • The Modern Problem - 1:37
    • The Role Of Stress In Motivation - 1:33
    • Motivation & Goal Setting - 4:26
    • More Tips To Staying Motivated - 1:28
    • 5 Steps To Long Term Improvements - 5:00
    • How To Track Your Progress - 3:40
    • Visualizing Your Ideal Body - 2:13
    • How To Avoid The 'What The Hell Effect' - 1:26

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24

Weight Loss & Fitness: Build Your Perfect Fat Loss Workout

Learn How to Build a Customized Workout That Will Help You and Your Clients Lose Weight & Live a Healthier Life

By Felix Harder | in Online Courses

Unfortunately, the internet is full of false health gurus that sell you all kinds of exercise plans and supplements that are overpriced and don't work. This is why Certified Fitness Coach Felix Harder created this video course that not only debunks the most common weight loss myths but also teaches you everything you need to know to lose weight, get your dream body and live a healthier life. This course is great for anyone and will help with weight loss over 50, fat loss for men, and fat loss for women. It will show you a weight loss circuit that is ideal for your fat loss diet and fat loss plans to achieve weight loss mastery.

4.1/5 average rating: ★ ★ ★ ★

  • Access 24 lectures & 1 hour of content 24/7
  • Understand the fundamentals of training for weight loss
  • Create a workout that is perfect for your needs & lifestyle
  • Improve body composition by losing fat & building muscle at the same time
Felix Harder | Transformation Coach & Best-Selling Instructor
4.5/5 Instructor Rating: ★ ★ ★ ★

Felix Harder is a certified nutritionist and fitness coach. Over the years, he has worked with and coached 20,000 students from all over the world. His expertise includes science-based health & fitness advice in fat loss, muscle growth, meal planning, gym workouts, healthy living, and self-improvement. His courses and books focus on the tips for right exercises, techniques, and nutrition.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: all levels
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Introduction
    • Introduction & What You Will Learn In The Course - 3:30
    • Who this course is for - 1:31
    • Why Weight Loss? - 2:02
  • The Theory Of Succesful Weight Loss
    • The Most Common Weight Loss Exercising Myths Debunked - 7:50
    • The Science Behind Successful Weight Loss - 5:14
    • Understanding The Difference Between Weight Loss & Fat Loss - 3:04
  • How To Exercise For Optimal Weight Loss
    • Cardio For Fat Loss - 3:56
    • HIIT Explained - 7:12
    • How To Progress With Your HIIT Workouts - 1:29
    • The Easiest Form Of Exercise To Lose Fat - 1:35
    • Weight Training For Fat Loss - 1:18
    • Weight Training To Build Muscle & Lose Fat At The Same Time - 8:17
    • Weight Training To Maintain Muscle While Losing Fat - 6:31
    • Why You Shouldn't Do More Reps When Wanting To Lose Weight - 2:50
    • Should You Train Fasted? - 6:26
  • Fat Loss Exercises & Workouts
    • Fat Loss Workouts Overview - 1:44
    • Complete HIIT Workout - 19:50
    • Bench Press - 1:26
    • Squat - 1:08
    • Deadlift - 1:15
    • Bent Over Barbell Row - 1:03
    • Lat Pulldown - 1:14
    • Overhead Press - 0:59
  • Conclusion
    • Conclusion - 1:09

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4

12-Minute Home HIIT Workout: Get Fit & Burn Calories at Home

Learn the Science Behind Effective Workouts, Routines & Plans

By Felix Harder | in Online Courses

Looking for a highly effective home workout that will get you fit, burn calories, and help you with weight loss? This 12-Minute Home HIIT Workout is designed for people who want to get fit while training just a few minutes per day. More than teaching you a few exercises and workout tips, this course tackles the science behind effective workouts and successful dieting, the perfect beginner routine and shows you how to set clear and well-defined fitness goals that keep you motivated.

4.1/5 average rating: ★ ★ ★ ★

  • Access 4 lectures & 1 hour of content 24/7
  • Understand HIIT & why it's better than traditional cardio
  • Learn everything you need to know about nutrition & dieting
  • Learn & practice the full HIIT workout program
Felix Harder | Transformation Coach & Best-Selling Instructor
4.5/5 Instructor Rating: ★ ★ ★ ★

Felix Harder is a certified nutritionist and fitness coach. Over the years, he has worked with and coached 20,000 students from all over the world. His expertise includes science-based health & fitness advice in fat loss, muscle growth, meal planning, gym workouts, healthy living, and self-improvement. His courses and books focus on the tips for right exercises, techniques, and nutrition.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: all levels
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Workout
    • The problem with traditional cardio - 3:56
    • Warm Up & Cool Down - 2:50
    • How to progress with your HIIT workouts - 1:29
    • Should You Train Fasted? - 6:26

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23

Six Pack Abs Masterclass: Ab Workout, Diet & Core Strength

Lose Belly Fat & Get Six-Pack Abs with a Proven, Effective 1-Hour Diet and Workout Program

By Felix Harder | in Online Courses

Getting a six-pack is a lot simpler than many people think. You don’t need to do hundreds of crunches and you don’t need to blast your abs every day to see results. In fact, that's the best way to burn yourself out and hurt your health & fitness in no time. Follow this program to lose belly fat and make your sixpack abs "pop". This course is not some random workout but a step-by-step program that teaches you everything you need to know to see results as fast as possible. You'll learn the same exact foods and exercises to completely transform your physique and get your body.

4.6/5 average rating: ★ ★ ★ ★

  • Access 23 lectures & 1 hour of content 24/7
  • Learn how much protein, carbs & fats you need
  • Use the right supplements for beginners
  • Target your ab muscles w/ the proven exercises
  • Train 3 times a week for 10 to 15 minutes
  • Download the same exact meal plan the instructor used
Felix Harder | Transformation Coach & Best-Selling Instructor
4.5/5 Instructor Rating: ★ ★ ★ ★

Felix Harder is a certified nutritionist and fitness coach. Over the years, he has worked with and coached 20,000 students from all over the world. His expertise includes science-based health & fitness advice in fat loss, muscle growth, meal planning, gym workouts, healthy living, and self-improvement. His courses and books focus on the tips for right exercises, techniques, and nutrition.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: all levels
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Introduction
    • Course Overview - 1:33
    • Bonus Content
  • Six-Pack Diet
    • Six-Pack Diet Overview - 1:35
    • Calculate Calories For The Six-Pack Diet - 4:53
    • Calculate Macronutrients For The Six-Pack Diet - 8:35
    • The Right Foods For Your Diet - 8:50
    • Small Diet Changes That Helped Me Make My Abs Appear - 4:34
    • Supplements - 4:14
  • Six-Pack Workout
    • Ab Workout Overview
    • Ab Routine - 2:19
    • Common Questions About The Workout - 1:39
    • Ab Machine - 0:47
    • Oblique Cable Crunches - 1:01
    • Normal Crunches - 0:57
    • Leg Raises - 1:04
  • Full Body Workout
    • Full Body Workout - 5:52
    • How To Warm Up Before Lifting Weights - 3:12
    • Bench Press - 1:26
    • Deadlift - 1:15
    • Squat - 1:08
    • Overhead Press / Military Press - 0:59
  • Resources
    • Printable Meal Plan
    • Printable Workout

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Content
3.0 hours
Lessons
86

Fitness Trainer Certification: Gym Workouts & Bodybuilding

All the Tools You Need to Help Others Achieve Their Fitness Goals

By Felix Harder | in Online Courses

This 3-hour course will take you through the process of becoming a fitness expert step by step. You will learn everything you need to know about the fundamentals of good training programs and how to design your very own for you or your clients. With 86 lectures, it will teach you everything about the 3 pillars of a good gym workout: weight training, nutrition, and recovery. This course will give you all the tools you need to help others achieve their fitness goals, be it to build muscle, lose fat or simply live a more active life.

4.6/5 average rating: ★ ★ ★ ★

  • Access 86 lectures & 3 hours of content 24/7
  • Create individual workouts & exercise programs
  • Coach others w/ gym workouts & strength training
  • Set up bodybuilding diets
  • Earn your certificate & 10 CPD credits
What is CPD?
CPD is Continuing Professional Development. The CPD Certification Service is the independent body operating across all market sectors and in support of all professional institutions, bodies, and societies. Its certified CPD ‘quality mark’ is a recognized symbol of quality assured training. All these courses are CPD Certified and when you complete each course you obtain a number of certified CPD hours.
Felix Harder | Transformation Coach & Best-Selling Instructor
4.5/5 Instructor Rating: ★ ★ ★ ★

Felix Harder is a certified nutritionist and fitness coach. Over the years, he has worked with and coached 20,000 students from all over the world. His expertise includes science-based health & fitness advice in fat loss, muscle growth, meal planning, gym workouts, healthy living, and self-improvement. His courses and books focus on the tips for right exercises, techniques, and nutrition.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: all levels
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Introduction
    • Course Overview - 3:14
    • Roles & Responsibilties - 2:20
    • How to get your certificate - 0:44
  • The Major Muscle Groups Explained
    • 1. Muscle anatomy introduction - 3:46
    • 2. Quadriceps Explained - 1:05
    • 3. Hamstrings explained - 1:01
    • 4. Calf muscle explained - 1:11
    • 5. Chest muscle explained - 1:28
    • 6. Back muscles explained - 2:09
    • 7. Shoulder muscles explained - 0:58
    • 8. Biceps explained - 1:07
    • 9. Triceps explained - 0:59
    • 10. abdominal muscles explained - 1:09
  • Muscle Growth Fundamentals
    • 1. muscle growth myths - 4:20
    • 2. muscle hypertrophy - the science behind muscle growth - 3:47
    • 3. Progressive Overload - 2:33
    • 4. how much muscle can you gain in a year - 3:12
  • Client Assessment
    • 1. the client interview - 2:23
    • 2. strength test - 4:15
  • Workout Design
    • 1. workout design intro - 0:39
    • 2. adherance - 3:35
    • 3. the 4 best exercises muscle building for beginners - 2:36
    • 4. how many isolation exercises should I do - 2:23
    • 5. exercise order - 1:03
    • 6. volume - 2:05
    • 7. intesity - 1:36
    • 8. how often should you train? - 2:08
    • 9. rest pauses and intervals - 2:42
    • 10. time under tension - 1:54
  • Sample Workouts
    • 1. sample workout intro - 0:42
    • 2. 3 day split - 5:52
    • 3. 4 day split - 4:01
    • 4. 5 day split - 2:23
  • Exercise Videos
    • Exercise videos intro - 0:45
    • Bench Press - 1:26
    • Deadlift - 1:15
    • Squats - 1:08
    • Barbell Row (Overhand) - 1:03
    • Military Press - 0:59
    • Shoulder Side Raises - 0:57
    • Cable row - 1:13
    • Butterfly - 1:13
    • Dumbbell Overhead Press - 1:10
    • Hammer Curls - 0:58
    • Lat Pulldown - 1:14
    • Pull-Up - 1:00
    • Tricep Rope Pushdown - 0:45
    • Triceps Extensions - 0:49
    • Hammer Rope Curls - 0:54
    • Chest Press - 1:04
    • Calf Raises - 1:00
    • Dips - 1:19
    • Shoulder Front Raises - 1:02
    • Iso Row Machine - 1:06
    • Dumbbell Flyes - 1:24
  • Setting Up A Bodybuilding Diet
    • 1. Nutrition Overview - 0:55
    • 2. Calories Explained - 3:44
    • 3. Determining maintence calories TDEE - 3:09
    • 4. Determining Protein Intake - 1:20
    • 5. Detemining Carb Intake - 1:32
    • 6. Determining Fat Intake - 0:52
    • 7. What about the remaining calories - 2:17
    • 8. Determining Meal Structure - 3:11
    • 9. Quality Protein Sources - 1:08
    • 10. Quality Carbs Sources - 0:51
    • 11. Quality Sources Of Fat - 0:44
    • 12. Adjusting you diet for weight gain - 4:18
    • 13. Adjusting your diet for weight loss - 4:57
    • 14. Pre-workout meal - 3:33
    • 15. Post workout meal - 1:37
  • Supplements
    • 1. Supplement intro - 0:31
    • 2. Top 3 Beginner Supplements - 4:14
    • 3. HOW TO USE PROTEIN POWDER: WHEN, HOW MUCH & WITH WHAT - 5:51
    • 4.HOW TO USE CREATINE: WHEN, HOW MUCH & WITH WHAT - 3:53
    • 5. BCAA - 4:17
    • 6. Beta alanine - 1:46
  • Rest & Recovery
    • 1. Recovery Intro - 1:35
    • 2. Post Workout Recovery Routine - 3:47
    • 3. how to break through a strength plateau - 6:12
    • 4. deload weeks - 4:03
    • 5. sleeping for a longer life - 3:56
    • 6. six tips to fall asleep - 2:59
  • FAQ & Miscellaneous
    • 1. does ems work? - 1:52
    • 2. should men and women train the same? - 2:37
    • 3. what should you eat before bed to build muscle - 3:04
    • 4. what should you train on your first day at the gym? - 7:20

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17

Introduction to Fitness for Beginners

Beginners Guide to Weight Lifting & Correct Movement

By Gamliel Sassoon | in Online Courses

Fitness for Beginners course covers topics like healthy movement habits, posture, and muscle building. It focuses on the core, hips, and upper back and aims to help the client eliminate back knee, and shoulder pains. In this course, you will be taught how to work out safely and get the most benefits out of going to the gym. If you go to the gym and you want to know how to exercise efficiently, this course is for you.

4.6/5 average rating: ★ ★ ★ ★

  • Access 17 lectures & 1 hour of content 24/7
  • Learn the essential keys to exercise
  • Know how to stretch before & after exercise
  • Learn what to do to get in great physical shape
  • Find out the exercises intended for abdominal muscles
  • Understand balance training
  • Know some easy to follow routines
  • Discover ways on how to workout safely
Gamliel Sassoon | Personal Trainer & Fitness Coach
4.3/5 Instructor Rating: ★ ★ ★ ★

Gamliel Sassoon has worked with a variety of athletes and clients in Brazil, the Dominican Republic, and the United States. His passion is helping his clients achieve their optimal health by applying behavioral science, correcting physical movement, implementing nutritional coaching, and designing physical training programs. His number one priority is to address certain barriers in achieving the peak of physical health.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: beginner
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Theory
    • InspirationforThis_Course - 3:05
    • Concept1CompoundVsIsolated - 1:36
    • Concept2Stretching - 1:11
    • Concept3Fitness_Posture - 3:03
    • Concept4Muscle_Fibers - 2:10
    • Concept5Exercise_Intensity - 1:58
  • Workout Preparation
    • 1WeeklyPlan - 1:09
    • 2WarmUp - 0:35
    • 3MobilityCircuit - 0:59
    • 4CoreCircuit - 1:29
    • 5StrengthTraining - 2:30
    • 6BalanceTraining - 1:31
    • 7StaticStretching - 1:04
  • Workout
    • Week_1
    • Week_2
    • Week_3
    • Week_4

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Lessons
67

Complete Guide to Core Stability

Increase Athleticism, Reduce Injury, Move Quicker & Get Stronger

By Gamliel Sassoon | in Online Courses

Core stability is the most important prerequisite for fitness, sports, and posture, and by training core stability correctly, you will immediately increase your fitness level, while reducing your chance of injury. Having a balanced body allows you to produce strength and power. Without stabilizing your core, any movement could potentially cause injury, especially heavy lifting and playing sports. In this course, you will learn exactly how to train your core to increase your balance and enhance your posture. With proper core training, every aspect of your fitness and movement will be improved.

4.4/5 average rating: ★ ★ ★ ★

  • Access 67 lectures & 1 hour of content 24/7
  • Gain basic understanding on anterior portion, posterior portion, hip & pelvis, and scapula & upper back
  • Train your core to increase your balance & enhance your posture
  • Improve every aspect of your fitness and movement
  • Condition your entire core to an elite level
Gamliel Sassoon | Personal Trainer & Fitness Coach
4.3/5 Instructor Rating: ★ ★ ★ ★

Gamliel Sassoon has worked with a variety of athletes and clients in Brazil, the Dominican Republic, and the United States. His passion is helping his clients achieve their optimal health by applying behavioral science, correcting physical movement, implementing nutritional coaching, and designing physical training programs. His number one priority is to address certain barriers in achieving the peak of physical health.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: beginner
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • The Importance of Core Stability
    • 1CoreStability - 4:23
    • 2CoreTrainingForGoodPosture - 5:42
    • 3InjuryPrevention - 7:25
    • 4BasicCore_Anatomy - 7:07
    • 5Extensionand_Anti-Rotation - 5:27
    • 6Scapulaand_Hips - 3:54
    • 7GettingStarted - 4:14
  • Anti-Extension Exercises Easy
    • Elbow_Plank - 0:25
    • StraightArmPlank - 0:28
    • Plank_HipAbduction - 0:29
    • Plank_HipExtension - 0:23
    • BearCrawlPosition - 0:30
    • Mountain_Climber - 0:32
  • Anti-Extension Exercises Medium
    • Straight Arm Walk Out - 0:28
    • Bear Crawl Fire Hydrant - 0:32
    • STraight Arm, Unstable Upper, Elevated Low - 0:24
    • Unstable Plank With Hip Extension - 0:34
    • Straight Arm Plank Feet Elevated - 0:26
    • DOuble Leg Pike Unstable Lower - 0:29
    • Straight Arm + Unstable Upper - 0:32
    • Elevated Surface + Unstable Upper - 0:26
    • Plank + Hip Abduction Unstable - 0:31
    • Elbow + Unstable Upper - 0:29
    • Double Knee Tuck Unstable lower - 0:28
    • Unstable Mountain Climber - 0:33
    • Elbow Plank Elevated Lower - 0:26
    • Elbow Plank Walk - 0:26
  • Anti- Extension Exercises Hard
    • SingleLegKneeTuckUnstable_Lower - 0:41
    • DoubleUnstableHipAdbuctand_Extension - 0:39
    • StraightArmUnstableUpperLower - 0:28
    • ElbowUnstableUpperandLower - 0:26
    • StraightArmPlankWalkOutUnstableLower - 0:32
    • UnstableLowerElbow_Walk - 0:30
  • Anti-Rotation Exercises Easy
    • Side Plank - 0:32
    • Straight Arm Side Plank - 0:43
  • Anti-Rotation Exercises Medium
    • Side Plank Hip Abduction - 0:35
    • Lateral Walks Straight Arm + Bear Crawl - 0:44
    • Straight Arm Plank Shoulder Flexion - 0:31
    • Side Plank Hip FLexion - 0:39
  • Anti-Rotation Exercises Hard
    • Side Plank Unstable Upper - 0:37
    • Opposite Hand Opposite Foot Plank - 0:36
  • Lumbo-Pelvic Hip Easy
    • Glute_Bridge - 0:38
    • BandedGluteBridge - 0:39
    • SingleLegBalanceAndReach - 0:38
    • BridgeWithBallInBetween_Knees - 0:29
    • Prisoner_Squat - 0:46
  • Lumbo-Pelvic Hip Medium
    • Overhead Squat - 1:00
    • Single Leg RDL - 0:41
    • Glute Bridge on Stability Ball - 0:27
    • Single Leg Bridge - 0:33
    • RDL Complex - 0:43
    • Knee Drive Switch - 0:35
  • Lumbo-Pelvic Hip Hard
    • SingleLegGluteBridgeStability_Balll - 0:40
    • SIngleLegBridgeUnstableUpper - 0:44
    • Knee Drive Unstable Upper - 0:46
  • Scapula Easy
    • A - 0:26
    • T - 0:32
    • BandPullAparts - 0:37
    • Y - 0:27
    • BandedUpperRows - 0:35
  • Scapula Medium
    • Weighted TYA - 0:30
    • Unstable YTA - 0:24
    • Weighted YTA + Cuffs on Unstable - 0:42
  • Testing
    • Testing Anti-Extension - 1:18
    • Hip Testing - 1:10
    • Anti-Rotation Testing - 1:11
    • Scapula Testing - 0:57

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Access
Lifetime
Content
1.0 hours
Lessons
31

Muscle & Strength Building for Intermediate Fitness Level

Build Muscle & Strength Using Correct Movement

By Gamliel Sassoon | in Online Courses

Strength training is essential for bone health, correct movement, and looking good, and by exercising properly, you will immediately increase muscle mass and strength while reducing your chance of injury. This build muscle and strength course covers proper techniques for squats, deadlifts, push-ups, pull-ups, and bench presses as well as aims to help reduce fat and stay healthy. You will be taught a sound method of training your entire body for strength, addressing flexibility, core stability, posture, movements, and balance.

4.0/5 average rating: ★ ★ ★ ★

  • Access 31 lectures & 1 hour of content 24/7
  • Learn proper techniques for squats, deadlifts, push-ups, pull-ups & bench presses
  • Learn a sound method to train your entire body for strength
  • Address flexibility, core stability, posture, movements & balance
  • Gain knowledge on strength training
  • Train hard to achieve strength & muscle
Gamliel Sassoon | Personal Trainer & Fitness Coach
4.3/5 Instructor Rating: ★ ★ ★ ★

Gamliel Sassoon has worked with a variety of athletes and clients in Brazil, the Dominican Republic, and the United States. His passion is helping his clients achieve their optimal health by applying behavioral science, correcting physical movement, implementing nutritional coaching, and designing physical training programs. His number one priority is to address certain barriers in achieving the peak of physical health.

Important Details

  • Length of time users can access this course: lifetime
  • Access options: desktop & mobile
  • Redemption deadline: redeem your code within 30 days of purchase
  • Experience level required: intermediate
  • Have questions on how digital purchases work? Learn more here

Requirements

  • Any device with basic specifications

Course Outline

  • Background on Workout
    • 01IntroductiontoCourse - 1:36
    • 1FullDynamicWarmUp - 3:57
    • 2_Activation - 1:13
    • 4RecoveryStatic_Stretching - 1:35
    • 5BendandLiftDay1 - 0:41
    • 6PushDay - 1:01
    • 7SquatDay - 0:58
    • 8PullDay - 0:57
    • 9_Core - 0:55
  • Workouts
    • 10FourWeekStrengthJumpstart - 3:48
    • Week_1
    • Week_2
    • Week_3
    • Week_4
  • Exercise Database Lower Body
    • Deadlifts - 1:30
    • Stationary Lunge (Split Squat) - 0:44
    • Goblet Squat - 0:29
    • Walking Lunges - 0:41
    • Bulgarian Split Squat - 0:28
    • Squats - 1:12
    • Step Ups - 0:50
  • Exercise Database Upper Body
    • Dumbell Incline Press - 0:25
    • Pull Ups - 0:26
    • Other Pull Ups - 0:34
    • Shoulder Press - 0:28
    • Bench Press - 0:37
    • Bent Over Row1 - 0:50
    • Push Ups1 - 0:45
    • Standing Shoulder Press - 0:25
    • Lateral Lunge - 0:50
    • Upright Row WIth Rotation - 0:43

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Terms

  • Unredeemed licenses can be returned for store credit within 30 days of purchase. Once your license is redeemed, all sales are final.