PFS GYM INSTRUCTOR® BASIC EXERCISES, CARDIO, MOBILITY & FLEXIBILITY

CPD
PFS GYM INSTRUCTOR®
BASIC EXERCISES, CARDIO, MOBILITY & FLEXIBILITY
Two day course (INCLUDES EXAM FEE)

Early Bird Price:
€210

Price:
€295

Repeat exam

Price:
€20

  COURSE DATES

Your path to confidence in delivering strength & functional training – starting from the foundations!

Are you ready to take your first step into the world of professional fitness training? Want to confidently coach clients in the gym, master proper technique, and understand how to adapt exercises for different needs?
This course is your essential foundation.

PFS GYM INSTRUCTOR® BASIC EXERCISES, CARDIO, MOBILITY & FLEXIBILITY® is an intensive program combining both theory and hands-on practice. You'll learn not only how to perform exercises correctly, but also how to explain, modify, and correct them with real clients in real training scenarios.

This course offers a deep dive into the mechanics and application of key movement patterns. You’ll learn how to coach and perform essential exercises by understanding:

  • Push & Pull Movements

  • Isometric, Concentric & Eccentric Muscle Actions

  • Upper & Lower Body Training Integration

You’ll gain both theoretical knowledge and hands-on skills with:

Lower Body Focus:

  • Squats (various stances and depths)

  • Deadlifts (conventional, stiff-leg, Romanian)

  • Lunges (static, walking, reverse)

  • Leg Press, Hack Squat, Calf Raises

  • Hip Extensions, Abduction/Adduction

Upper Body Focus:

  • Push Exercises:

    • Bench Press, Shoulder Press, Overhead Press

    • Chest Flyes, Triceps Press & Kickbacks

  • Pull Exercises:

    • Lat Pulldown, Seated Row, Bent-Over Row

    • Biceps Curls (Standard, Hammer, Preacher)

Core & Stability Work:

  • Abdominal Crunches (traditional, oblique, reverse)

  • Planks and isometric holds

  • Core engagement drills using proprioceptive tools

Mobility & Flexibility Training:

  • Dynamic warm-up and active mobility drills

  • Static and dynamic stretching

  • Foam rolling and functional movement integration

What You’ll Learn:

  • The movement system – muscles, joints, and movement patterns
  • Core strength, cardio, mobility, and flexibility exercises – using bodyweight, free weights, and gym machines
  • Exercise technique, common mistakes, and how to fix them
  • Introduction to programming: how to progress or regress exercises safely
  • How to structure effective warm-ups and cool-downs
  • How to adapt exercises based on your client’s goals, fitness level, injury history, and limitations

Why This Course?

This course is a must for personal trainers, fitness instructors, and strength training enthusiasts who want to build a safe and professional foundation. Whether you're just starting your career or looking to solidify your knowledge, this course gives you the tools to deliver high-quality, safe, and effective sessions.

After Completion:

✔️ Earn the Certified GYM INSTRUCTOR – Exercise Technique title
✔️ Gain confidence working with clients from their very first session
✔️ Learn how to analyze movement and choose the right exercises
✔️ Build the core knowledge required for advanced education (like PFS Personal Trainer)

Start your journey into the world of professional training!

Join the PFS GYM INSTRUCTOR® BASIC EXERCISES, CARDIO, MOBILITY & FLEXIBILITY® course and become a confident, skilled, and knowledgeable gym instructor – ready to change lives through movement and education.

 LEARNING OUTCOMES: Upon completion of the course, you will:

  • The human body systems
  • The Warm-up purposes and techniques
  • What is the movement? The Joints and Muscle Role in the movement
  • Functions of Skeletal Muscles and connective tissue
  • Main types of exercises.
  • Types of movement
  • Types of exercises (BW, BB, FW, RM)
  • Types of grips
  • Practical presentation of the listed exercises.
  • Health & Safety
  • Awareness of choosing the right variation of exercise in relation to clients fitness level, injury history, FMS and all factors health and adherence related.
  • Corrections and tips

Explanation of Warm up

  • Students will have the ability to explain the purpose and value of a warm-up to clients
  • Students will provide warm-up activities appropriate to the clients, planned exercise and the environment
Exercises Students Will Understand Theoretically and Practically:
  • Bench and Chest Press,
  • Flye
  • Cable Crossover
  • Shoulder Press
  • Lateral And Front-Arm Raise
  • Shrug
  • Upright Row
  • Shoulder Internal and External Rotation
  • Biceps, Preacher and Hammer Curl
  • Overhead Triceps Press
  • Lying Triceps Extensions And Press
  • Triceps Kickback
  • Bent Over and One-Arm Row
  • Supported And T-Bar Row
  • Pullover
  • Wrist Curl
  • Bent Over Lateral Raises and Reverse Flye
  • Squat
  • Lunge
  • Deadlift – Bent and Stiff Leg
  • Calf Raise
  • Hip Abduction and Adduction
  • Leg Curl,
  • Extension and Press
  • Hack Squat
  • Back and Hip Extension (Glute-Ham Raise)
  • Abdominal, Including Oblique And Reverse, Crunch, Abdominal Isometric Hold
  • Basic Core Stability And Proprioceptive Exercises,
  • Lat Pull-Downs
  • Seated Row

Explanation of cool-down

Who Should Attend?

Whether you're just starting your journey in the fitness industry or you're already coaching and want to level up — this course is for you.

Our Personal Trainer Certification is designed for anyone who’s passionate about movement, wellness, and helping others achieve their fitness goals. If you're ready to grow, learn, and make a real impact — you belong here.

This course is perfect for:

  • Aspiring personal trainers ready to enter the industry
  • Current fitness professionals seeking an internationally recognized certification
  • Group class instructors wanting to expand their scope
  • Physiotherapists, coaches, or sports enthusiasts looking to add a personal training qualification
  • Anyone passionate about fitness, personal growth, and helping others succeed

Open Access – No Barriers

No previous qualifications are required to enrol in this course.
Please bring the following items:

  • positive attitude
  • willingness to learn
  • basic level of physical fitness (to participate in practical sessions)
  • A genuine interest in the fitness & health industry

This course isn’t just about becoming a trainer — it’s about becoming a leader, a coach, and a trusted guide in someone’s journey toward a healthier life.
Start where you are. We’ll help you go further than you imagined.

Course Schedule Breakdown

Total Course Duration: 7 hours
Includes:
2 Coffee Breaks (15 minutes each)
1 Lunch Break (30 minutes)

10:00 AM – 10:30 AM

Introduction & Course Overview (30 min)

  • Welcome and learning objectives

  • What it means to be a confident and competent Gym Instructor

  • Overview of movement types: push/pull, upper/lower, isometric/concentric/eccentric

  • Safety and communication essentials when working with clients

10:30 AM – 11:15 AM

Session 1: Anatomy & Exercise Mechanics (45 min)

  • The human movement system: bones, joints, muscle actions

  • Muscle types and contractions (isometric, concentric, eccentric)

  • Introduction to kinetic chains, posture, and movement patterns

  • Understanding planes of motion in exercise

11:15 AM – 11:30 AM

Coffee Break  (15 min)

11:30 AM – 12:30 PM

Session 2: Practical – Lower Body Movements (60 min)

  • Squats: back, goblet, front (barbell vs bodyweight)

  • Deadlifts: conventional, Romanian, stiff-leg

  • Lunges: static, walking, reverse

  • Leg Press, Hack Squat, Calf Raises

  • Hip abduction/adduction, glute bridges

Focus: Movement cueing, grip types, form correction, progression/regression

12:30 PM – 1:00 PM

Lunch Break (30 min)

1:00 PM – 1:45 PM

Session 3: Practical – Upper Body Push & Pull (45 min)

  • Push Exercises:
    Bench Press, Shoulder Press, Flyes, Triceps Extensions

  • Pull Exercises:
    Lat Pulldown, Bent-Over Row, Seated Row, Biceps Curls

Focus: Spotting technique, form alignment, client assessment basics

1:45 PM – 2:30 PM

Session 4: Core, Flexibility & Mobility (45 min)

  • Ab crunches, oblique crunches, reverse crunches

  • Core stability and proprioception drills (planks, holds, banded work)

  • Mobility flow for hips, shoulders, and spine

  • Foam rolling and flexibility basics

2:30 PM – 2:45 PM

Coffee Break (15 min)

2:45 PM – 3:30 PM

Session 5: Warm-Up, Cool-Down & Injury Prevention (45 min)

  • How to structure a warm-up: general vs specific

  • Movement prep with dynamic drills and cardio

  • Safe cooldown strategies: static stretching and breathing

  • Avoiding common exercise errors and overtraining

3:30 PM – 4:15 PM

Session 6: Applied Coaching Practice (45 min)

  • Practicing verbal cueing and client correction

  • Exercise selection based on client goals, injury history, age, or mobility

  • Small-group practical: coach and correct a mini circuit

  • Coaching feedback loop

4:15 PM – 5:00 PM

Session 7: Review, Q&A & Certification (45 min)

  • Course recap & key takeaways

  • Final Q&A with practical clarifications

  • How to continue to Level 2 / PFS Personal Trainer®

  • Certification presentation:  "Certified GYM INSTRUCTOR – Exercise Technique"

Examination

In order to obtain a Certificate of Completion, students must pass the final examination.

The exam will consist of:

  • Theory: 16 multiple-choice questions (MCQs)

  • Pass rate: 75% (i.e., 12 correct answers required)

Exam Details:

  • The exam takes place online and can be completed by the student at their own pace but must be completed within 72 hours from the end of the course.

  • The exam link allows for 1 attempt only. If the student does not pass, a repeat exam fee will be required to take the exam again.

Important Notes:

  • Be sure to carefully review all relevant information provided by your instructor during the course to prepare for the assessment.

  • The final exam must be completed within the given time frame, and failure to do so will result in the inability to obtain the certificate.

Certification – Your Next Step to Professional Recognition

Upon successful completion of our course, every participant who actively engages in the practical components will be awarded a Certificate of Completion, issued by PFS Education.

Each certificate is internationally recognised and comes with 4 CPD (Continuing Professional Development) Points — a valuable asset for building your credibility in the fitness industry.

What You Get:

  • Official PFS Certificate of Completion
  • 4 CPD Points per module
  • Recognition of your skills and knowledge by an internationally respected training provider
  • A strong addition to your professional portfolio or CV
  • Confidence to apply your expertise in real-world coaching environments

Certification will not be granted in the following cases:

  • Incomplete Attendance: 100% participation in scheduled sessions is required
  • Breach of Safety Guidelines: All safety rules must be strictly followed
  • Unprofessional Behaviour: Respectful and responsible conduct is expected at all times

Any misconduct or safety violations will be reported to the course supervisor or club manager for review and may result in dismissal from the course.

Become a globally recognised fitness professional.
Take pride in your certification — it proves your commitment, professionalism, and readiness to thrive in the fitness world.

Price Information & Payment Rules

To secure your place on the course, payment must be made at the time of registration.

We operate on a first-come, first-served basis with no exceptions.

  • Payment Deadline: We allow 5 calendar days to receive your payment after registration. If we do not receive payment within this time frame, your spot will be given to someone else who has paid.

  • After 5 calendar days, if payment has not been received, you will need to re-register, subject to availability.

  • No Extension: The 5-day payment window cannot be extended.

  • If you registered for the Early Bird offer but payment was not received within 5 calendar days, you will be liable for the Normal price, as outlined in our Terms & Conditions. No exceptions will be made.

  • If you register at either the normal price or the early bird price but we do not receive full payment before the course starts, you will be required to pay via instalments.

 

Payment Options

Early Bird Offer
This offer is only available for selected courses, dates, or locations.

  • Expiry: The offer expires once there are less than 28 calendar days until the course begins.

  • Action Required: If you see this offer, we recommend you act quickly to secure the course at this special price!

Normal Price

  • Full Payment Requirement: We must receive the full payment before the course begins.

  • Please remember that bank transfers may take time, and we follow the first-come, first-served policy with no exceptions as per our payment rules.

 

Payment Methods

Once you register, you will be guided through the payment process.

Available Methods:

  • Bank Transfer

  • PayPal

Course videos