3.75 out of 5
2 reviews on Udemy

The best fitness training companion you can have – the rope!

Whether you are a fitness fanatic or an armchair athlete, sometimes you need a little spark of inspiration - here it is!
Colin Holding
2,003 students enrolled
Use an inexpensive, mobile, accessible fitness companion to take on runs, use in your garden, a park or in nature.
Tie knots and make handles on and use a simple piece of rope
Understand the benefits of natural, outdoor movement - with increased strength & mobility

The rope course is part of – The SHINE Model series. Shine represents what I believe to be the key components of overall and complete holistic health. Sustainable Health Inspired by Nature and Evolution.

One of the main aims of The Shine model is to simplify our quest for health. We are ever bombarded with new fads, new ‘science’ and new scams which prey on our desire to be healthy but with the fastest track, least discomfort method possible.

SHINE suggests that we undertake health goals that are sustainable – which means they have to be fun and have purpose. They need to make sense – so in an evolutionary context and with ‘good science’ to back them up. We have to be inspired. Inspiration helps us quest for a new level or a new mode of health challenge. Nature provides us with the environment in which we, as humans, spent millions of years evolving, Nature can, very often, provide everything we need; peace, serenity, challenge, play. Our bodies and minds feel ‘at home’ in nature, and find a well balanced state of well-being.

The ROPE course gives you a glimpse into how, with a little inspiration and imagination, you can add literally hundreds of new movements to an exercise session. A simple length of light rope wrapped around your waist and taken on a run can turn itself into the most awesome piece of gym equipment, providing incredible possibilities for body weight, power, mobility, balance and postural exercise.

The course is quick and easy and for every level, from complete beginner to elite athlete.

There are three main takeaways from this course:

1. Why use a rope for exercise.

2. How to tie easy, safe and easy to untie (important having exposed them to your full body weight) knots and anchors.

3. A series of movements and exercises you can do with your rope. Hopefully this will be ever expanding with inspired ideas from students – and I will add more over time.

Natural innovative fitness

Join up for some great fitness innovation

Come and join the course - Welcome



Welcome to the course. In this video I will explain the background of natural fitness and how a rope can offer additional motivation and variety to working out in nature

Meet Elliot

Elliot is the training partner - despite having no real use for a rope to enhance his strength and speed, he is a great example of natural movement and fitness

What you will learn on this course

This video will explain exactly what you will learn on this course

The history of the rope

A little bit of background about the rope itself...

Ideal rope length

This video will explain the optimal rope length for exercise.

The benefits of using a rope to exercise

So why use a rope? This video explains the benefits of this cheap, innovative, mobile piece of homemade gym equipment

Knots and attachments

Anchoring the rope

How to safely anchor the rope to a tree or any othe anchor point

Hangman knot

This is a cool knot that also doubles as a rope handle

Hangman knot with tubing

An adaptation of the hangman knot to include some tubing to add a more comfortable grip.

Stop knot and loop

This is a great knot combination that allows quick anchoring bur has no chance of rope locking and being impossible to undo.

Just a few of hundreds of rope assisted exercises

Reverse crunch and pushup

A combination of challenging movement with an unstable surface. Great exercise!

The Squat
the press up or pushup
Lunges and flys

Lunges and flys using the rope are great for posture, mobility and strength.

The Squat & Pike

Squat - the mother of all exercises. Great for strength and mobility - sometime the rope can help you with a greater range of movement.

The Reverse Row

Reverse row - requires engagement of stability muscles and is great for posture. The pulling movement balances our modern day tendency to slouch forward from sitting too much - especially using computers.

Using the rope like gymnastic rings

Gymnastic ring substitute - great for strength, mobility and stabilisation - plus it's a load of fun.

The rope as a slackline

Balance is one of the most under-rated and under used movements. Great fro strength, stabilisation and a great skill to master

Using a branch or tree for resistance

Your own bespoke resistance training - choose your branch and let it do the resistance. Please be gentle and don't break or harm trees.

And finally

The wrap up

The final wrap up of the course. I hope it was useful and inspiring. Grab a rope and get out there.

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
3.8 out of 5
2 Ratings

Detailed Rating

Stars 5
Stars 4
Stars 3
Stars 2
Stars 1
30-Day Money-Back Guarantee


1 hours on-demand video
Full lifetime access
Access on mobile and TV
Certificate of Completion