Bodyweight Strength at Home

Bodyweight training can make you seriously strong if you know how to progress it. This course gives you clear ladders for every major muscle group, from the easiest version to challenging advanced variations, and shows you how to combine them into efficient full-body workouts. You will finish with two complete four-week programs you can repeat and adapt for months.

What you will learn

• Progression ladders for squats, lunges, push-ups, rows and core work
• How to use tempo, pauses and single-limb work instead of heavier weights
• How to use a chair, towel, backpack and resistance band as equipment
• Circuit and interval formats for strength and conditioning
• How to structure, progress and deload a four-week program

Who this course is for

• Graduates of Home Fitness Foundations and anyone who can do 10 chair squats and 10 wall push-ups comfortably
• People who want to build muscle and strength at home without a gym membership

Every lesson includes a guided practice session, a safety note and a short quiz, and you earn a certificate when you finish. This course is general fitness education, not medical advice: check with your doctor before starting a new exercise program.