Calisthenics for Beginners: The #1 Bodyweight Training Starter Guide
Bored of the same old workout plan? Hit a brick wall in your progress? Want to SHOCK your body with something NEW? Keep reading!
Welcome to the world's most effective training program. This is a beginners guide to bodyweight exercises GUARANTEED to get RESULTS. Let's take a closer look.
The #1 Starter Guide
When we say we're #1 we really mean it! This is the most complete calisthenics starter guide available today. Here's a sneak peak of what's inside:
How calisthenics works
What calisthenics can do for YOU
50+ bodyweight exercises you can learn + photo demonstrations
Expert advice on sets, reps and form
Nutritional advice to maximize your results
Guide to warming up and preparing for calisthenics
Core lessons in flexibility
Cardio and conditioning drills to blast body fat and get shredded
How to transition from beginner > intermediate level smooth and fast
Every Exercise Explained with Photos
Calisthenics experts break down every exercise into simple to follow steps with pictures. It's as easy as 1, 2, 3!
Also included are precise recommendations for numbers of sets, reps and hold times for every exercise. It's like having a personal trainer in your pocket!
Author(s): Pure Calisthenics
Publisher: Pure Calisthenics
Year: 2016
Language: English
Commentary: Calisthenics for Beginners: 50 Bodyweight Exercises
Pages: 186
Before You Begin: Free Training Program
Introduction
How To Use This Book
1. What is Calisthenics?
2. Diet & Nutrition
3. Know Your Body
4. Warm-Up & Preparation
Mobility & Motion
Upper Body
Wrist Rotates
Shoulder Rotates
Shoulder Dislocates
Scapula Push-Up
Scapula Pull-Up
Scapula Dip
Core
Hip Rotates
Side Leans
Lower Body
Open / Close The Gates
Deep Squat
Mountain Climbers
Frog Hops
Flexibility & Stretching
Upper Body
Wrists & Forearms
Chest & Shoulders
Chest II
Upper Back
Core
Side Stretch
Cobra
Cat
Lower Body
Calves
Hamstrings
Groin
Glutes
Hip Flexor
Hips II
Quadriceps
5. Exercises
Upper Body
Push-Ups
Standard Push-Up
Box Push-Up
Platform Incline Push-Up
Platform Decline Push-Up
Close-Grip Push-Up
Wide-Grip Push-Up
Deep Push-Up
Dips
Platform Dips
Parallel Bar Dips
Straight Bar Dips
Pull-Ups / Chin-Ups
Raised Bar Row
Negative Chin-Up
Static Hold
Chin-Up
Pull-Up
Close-Grip Pull-Up
Wide-Grip Pull-Up
Muscle-Ups
Standard Muscle-Up
Handstands
Wall Walks
Wall Support Handstand
Wall Handstand to Free Handstand
Handstand Bailout
Floor / Free Handstand
Levers
Straight Pull
Tuck Front Lever
Skin The Cat
Tuck Half Lever
Planche Lean
Frog Stand
Tuck Planche
Straight Back Planche
Core
Fundamentals
Sit-Up
Crunch
Plank
Side Plank
Lying Leg Raises
Lying Leg Raises
Knee Raises
Leg Raises
Rear Arch
Rear Support
Lower Body
Fundamentals
Calf Raises
Bridge
Squats
Lunges
Bodyweight Deadlift
6. Cardio & Conditioning
Interval Sprints
Skipping
Jumping Squat
Squat Thrust
Mountain Climbers
Jumping Lunge
Star Jumps
Burpees
Advanced Burpees
Bear Crawls
Other
7. Progressing With Calisthenics
8. Bonus: Free Training Program
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