Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level

Description

Gain strength, mobility, endurance, and flexibility using simple body movements and nothing more than your own weight. Calisthenics for Beginners provides an all-inclusive training plan that won't require massive sacrifices to your time, energy, or wallet CONTENTS Introduction: A Journey of Transformation How to Use this Book CHAPTER ONE: GETTING STARTED WHAT IS CALISTHENICS? MUSCLE GROUP ANATOMY GATHER YOUR STUFF EATING RIGHT GOAL SETTING BEWARE OF GOAL HIJACKING! CHAPTER TWO: THE PROGRAMS LEVEL 1: START STRONG CORE - HOLLOW BODY HOLD KNEE DRIVEN - BOX SQUAT HIP DRIVEN - HIP BRIDGE PUSH - INCLINE PUSH-UP PULL - INCLINE ROW PUSH AND CORE - INCLINE HANDSTAND PULL - TIGHT HANG HEART RATE BOOSTING - MOUNTAIN CLIMBERS MARCHING CROSS-PUNCHES START STRONG WORKOUT LEVEL 2: GO DEEPER CORE - LYING LEG RAISE KNEE DRIVEN - SPLIT SQUAT HIP DRIVEN - TABLE BRIDGE PUSH - FLOOR PUSH-UP PULL - AUSTRALIAN PULL-UP PULL AND CORE - HANGING TUCK PUSH - WALL-WALKING HANDSTAND KNEE DRIVEN - STANDING CALF RAISES CORE - SIDE PLANK KNEE DRIVEN - ISOMETRIC SQUAT HEART RATE BOOSTING - SQUAT THRUSTS STEP-UPS SIDE SKIP SHUFFLE GO DEEPER WORKOUT LEVEL 3: POWER UP CORE - HANGING LEG RAISE KNEE DRIVEN - BULGARIAN SPLIT SQUAT HIP DRIVEN - REVERSE PLANK PUSH - ARCHER PUSH-UP PULL - PULL-UP PULL AND CORE - FRONT LEVER PUSH - HANDSTAND PUSH-UP CORE AND HIP DRIVEN - STARFISH PLANKS KNEE DRIVEN - SINGLE-LEG CALF RAISES PULL - TOWEL HANGS HEART RATE BOOSTING - BURPEE SKI HOPS CROSS-PUNCH WITH FRONT KICKS POWER UP WORKOUT CHAPTER THREE: FLEXIBILITY AND RESTORATION COOL DOWN STRETCHES STANDING QUAD STRETCH HANDS CLASP BEHIND STRETCH SEATED TOE PULLS SEATED TWIST SIT-BACKS STANDING ARM PULL STANDING OVERHEAD SIDE REACH LYING FRONT STRETCH RESTORATIVE POSES CHILD’S POSE LYING FRONT POSE WITH FULL BELLY BREATHING LYING CHAIR POSE HEALTHY HABITS AND MINDSET CHAPTER FOUR: ONWARD REST AND SELF-AWARENESS DEALING WITH SELF-DOUBT AND FRUSTRATION BUILDING YOUR OWN WORKOUTS WORKOUT LOG TAKE CARE AND HAVE FUN Blank Workout Log Resources Acknowledgments About the Author