Bodyweight Training Course System

Course Outline Overview

This course system is divided into four modules, covering bodyweight training from foundational to advanced levels:

1. Full-Body Activation: Engages core muscles, strengthens erector spinae, glutes, and upper-body strength.

2. Beginner Body Sculpting: Dynamic core activation, lower-body strength and balance training, combined with stretching to relieve tension.

3. Beginner Chest Training: Enhances chest endurance and control through push-up variations.

4. Advanced Chest Training: High-intensity exercises to increase chest muscle mass and explosive power.

Course Content

1. Full-Body Activation

 1.1 Lecture: Fundamentals of core muscle activation.

 1.2 Supermans: Strengthens erector spinae and glute stability.

 1.3 Bent-Leg Bench Dips: Targets shoulders and triceps.

2. Beginner Body Sculpting

 2.1 Lecture: Principles of sculpting exercise selection.

 2.2 Alternating Toe Touches: Dynamic core activation.

 2.3 Inchworm Crawls: Improves shoulder-hip coordination.

 2.4 Piriformis Stretch: Relieves hip tension.

 2.5 Lunges: Develops lower-body strength and balance.

3. Beginner Chest Training

 3.1 Lecture: Mechanics of chest muscle engagement.

 3.2–3.6 Push-Up Variations (Incline, Offset, Kneeling Explosive, Clap, Diamond): Gradually enhances chest endurance and control.

4. Advanced Chest Training

 4.1 Lecture: Logic of advanced chest training.

 4.2–4.6 Advanced Exercises (Cross Support, Wide-Grip Push-Ups, Depth Push-Ups, Side-Lean Push-Ups, Spider Push-Ups): Increases chest muscle mass and explosive power.

Course Summary

This progressive system covers full-body muscle groups from foundational to advanced levels. Learners are advised to follow the sequence, focus on form and breathing, and integrate stretching after 3 weekly sessions. Visible results can be expected in 4–6 weeks, with options to increase difficulty using weights or compound movements later.