Body Literacy I
A body they understand. Skills they can use for life.
A hands-on, 12-week class for homeschool teens ages 13–15. Learn how the body works, how to train it, and when it’s ready for more or ready for rest.
- Starts January 6, 2027
- Wednesdays, 9–11 am
- 12 weeks, small group
- No lifting experience needed
PE is outdated. Your teen’s body still deserves an education.
Your teen doesn’t have to be an athlete to learn how to exercise. They need a place to start, clear instruction, and room to practice.
Body Literacy I connects understanding the body with learning how to move it. The goal is a lifelong journey with movement, and a teen who can care for their body long after this class ends.
Want to get stronger? Learn how to train.
If you want to build muscle, it helps to understand what you’re asking your muscles to do.
You’ll learn push-ups, rows, squats, deadlifts, and dumbbell presses: what muscles they use, how to perform them, and how they fit together in a workout you can explain.
Small group. Individual coaching. Time to ask questions and practice.
The alphabet comes first.
Six movement patterns, learned one at a time. Students learn what’s working, why form matters, and how to choose a version that fits their current ability.
Push
Week 1
Push-ups at the wall, on an incline, or on the floor.
Pull
Week 2
Supported dumbbell rows and assisted pull-up prep.
Stabilize
Weeks 3 and 4
Front plank, side plank, and reverse plank.
Squat
Week 5
The bodyweight squat, then the kettlebell goblet squat.
Hinge
Week 6
Hip-hinge drills, then the kettlebell deadlift.
Press
Weeks 7 to 9
The dumbbell bench press and the overhead press.
By week 12, these words mean something.
Literacy means they can read it and explain it. Students identify muscles and bones, explain breathing, and describe why a movement belongs in the workout.
- Breathing
- lungs, diaphragm, ribs
- Muscles
- pectorals, triceps, lats, biceps, obliques, glutes, quadriceps, adductors, hamstrings, deltoids, trapezius, serratus anterior
- Bones
- scapula, humerus, spine, pelvis, femur, patella, tibia
Two hours. Four parts.
- Movement
- Active learning
- A balanced snack and fueling discussion
- Exercise practice in sets
Partner practice is at the heart of the experience.
Students take turns performing movements and observing specific form cues, learning to encourage each other, offer respectful feedback, and receive coaching.
Twelve weeks. Every one builds on the last.
Open any week to see the lesson, the anatomy, and what partners watch for.
1Breathing and pushing
The lessonThe respiratory system, then the push-up with a wall, incline, or floor variation.
The anatomyLungs, diaphragm, and ribs. Pectorals, triceps, shoulders, scapula, and humerus.
What partners watch forDo the chest and hips move together?
2Learning to pull
The lessonSupported one-arm dumbbell row and assisted pull-up prep.
The anatomyLats, biceps, and upper back. Horizontal pulling compared with vertical pulling.
What partners watch forA steady torso, controlled lowering, no twisting.
3Learning to stabilize
The lessonFront plank, with an incline or floor variation.
The anatomyAbdominals, obliques, and glutes. Spine and pelvis. Creating tension while you keep breathing.
What partners watch forTrunk position, and whether breathing continues.
4Stability in different positions
The lessonSide plank and reverse plank, with modifications.
The anatomyObliques, glutes, and the muscles that support the shoulder. How position changes the work.
What partners watch forHip position, controlled setup, and where the effort is felt.
5Learning to squat
The lessonRefine the bodyweight squat, then add the kettlebell goblet squat when ready.
The anatomyQuadriceps, glutes, and adductors. Pelvis, femur, patella, tibia, and ankle.
What partners watch forFoot contact, knee movement, and a controlled descent.
6Learning to hinge
The lessonHip-hinge drills, then a kettlebell deadlift, elevated if needed.
The anatomyGlutes, hamstrings, and trunk stabilizers. How a hinge differs from a squat.
What partners watch forHips moving back, a steady trunk, the weight staying close.
7Introducing the bench press
The lessonDumbbell bench press: setup, grip, lowering, pressing, and safe completion.
The anatomyPectorals, triceps, and anterior deltoids. How the upper back, lats, feet, and trunk support the press.
What partners watch forOne assigned cue, like steady feet. I supervise every pressing turn.
8Building a repeatable press
The lessonRevisit the dumbbell bench press and make each repetition consistent.
The anatomyPressing muscles and stabilizers. Breathing with controlled repetitions.
What partners watch forA short setup checklist and one specific observation between sets.
9Learning to press overhead
The lessonLight dumbbell overhead press with an appropriate range of motion.
The anatomyDeltoids, triceps, trapezius, and serratus anterior. How the shoulder blades move overhead.
What partners watch forControlled movement, and any excessive leaning back.
10Building our workout
The lessonDesign a simple workout together using familiar movements. I approve the choices, variations, loads, and sets.
The anatomyPush, pull, squat, hinge, and stabilization. Order, rest, and recovery.
What partners watch forTake turns performing and observing, using the cues learned so far.
11Practicing and explaining
The lessonRepeat and refine the workout, then complete short practical review stations.
The anatomyIdentify muscles and bones, explain breathing, and describe why a movement belongs in the workout.
What partners watch forExplain an exercise, observe a partner, and offer respectful, specific feedback.
12Demonstrating body literacy
The lessonFinal workout, movement demonstrations, and knowledge checks.
The anatomyMuscles, bones, and breathing put to use. Appropriate modifications and when to seek help.
What partners watch forTake turns, observe carefully, encourage, and receive feedback.
Ready for more, or ready for rest?
They’ll learn to tell the difference. Along with breathing and food, recovery is part of the training, and knowing when to push and when to pause is a skill that lasts.
Every student starts where they are.
Taught by Heather Hill: Master Certified in Nutrition, Master Certified Mindset Coach for adults and teens, and ISSA Certified Personal Trainer.
- We begin the first class by getting to know each student: what they’ve tried, what they want, and what they’d like exercise to do for them.
- Every movement has a version that fits a student’s current ability.
- I approve exercise choices, variations, loads, and sets, and I supervise every bench press turn.
- Students learn appropriate modifications and when to seek help.
- We celebrate control, understanding, and progress.
The details
- First group
- 4 boys. This is the first run of the class.
- Ages
- 13–15
- Starts
- Wednesday, January 6, 2027
- Schedule
- 12 Wednesdays, 9–11 am
- Location
- Spring Lake Park or the Southwest Center
- Format
- Small-group, hands-on instruction
- Experience
- None needed
- Investment
- $100 per student
Want to learn what the kids are learning?
Ask about Body Literacy I for MomsSpace is limited. Inquire today.
Build the skills now that you can keep using as you grow stronger. Tell me a little about your teen, and I’ll send you the sign-up link.
Request the sign-up linkOr email me at heather@becomethenew.com