So, you hate the gym, but you want to get ripped and you need a gym to make it all happen, right? Wrong! Calisthenics are the bodyweight workouts you need. And all you need is your body, a few simple pieces of equipment, and the willpower to make it happen.
With nearly 70 bodyweight exercises and 10 precision routines, you'll be able to transform your body anywhere and at any time, and without waiting in line at a gym. Urban Calisthenics follows a progressive training approach that starts with the most essential bodyweight exercises such as the push-up, the chin-up, and the lunge, and guides you through more challenging movements until you're eventually executing the most challenging bodyweight exercises of all, including the planche, the human flag, and the double clap push-up. Dynamic full-color photography, detailed guidance, and motivation from globally recognized bodyweight training expert Tee Major will make you forget the gym and discover a greater level of fitness that can be achieved anywhere and anytime. You'll start with the basics, progressively meet goals, and eventually work your way to superhuman movements that defy gravity and challenge your entire body and mind!
Author(s): Tee Major
Edition: 1
Publisher: DK Publishing
Year: 2018
Language: English
Pages: 192
CONTENTS
CALISTHENICS ESSENTIALS 9
Why Calisthenics? 10
The Benefits of Calisthenics 12
The Kaizen Philosophy 14
7 Simple Rules of Nutrition 16
Tips for Successful Training 18
Recovery, Injury Prevention, and Rest 20
Equipment 22
WHOLE-BODY WORKOUTS 25
Build the Foundation 26
Brick by Brick 27
Bullet-Proof Core 28
Invictus 29
CRÆFT 30
All-4-1 31
Redistribution 32
True Grit 33
Popcorn-Ready 34
Nerves of Steel 35
PUSHING MOVEMENTS 37
Push-Up 38
Push-Up with Alternating Leg and Arm Raise 40
Russian Push-Up 42
Pike Push-Up 44
Clapping Push-Up 46
Superman Push-Up 48
One-Arm Push-Up 50
One-Hand Clapping Push-Up 52
One-Arm, One-Leg Push-Up 54
Dip to L-Sit 56
Triple-Clap Push-Up 58
Crucifix Push-Up 60
Handstand Push-Up 62
PULLING MOVEMENTS 65
Bodyweight Row 66
Chin-Up 68
Pull-Up 70
Weighted Pull-Up 72
Commando Pull-Up 74
In-and-Out Grip Pull-Up 76
Uneven Grip Pull-Up 78
Archer Pull-Up 80
Clapping Pull-Up 82
Muscle-Up 84
L-Sit Rope Climb 86
One-Arm Pull-Up 88
CORE MOVEMENTS 91
Hanging Knee Raise 92
Oblique Starfish 94
Hanging Leg Raise 96
L-Sit 98
Ab-Crunch Shredder 100
Buzzsaw 102
Headstand Leg Raise 104
Dragon Flag 106
Tuck Lever 108
Front Lever 110
Tuck Human Flag 112
Human Flag 114
CARDIO MOVEMENTS 117
Half Burpee 118
Skater 120
180 Rocket Jump 122
Carioca Run 124
Jumping Lunge 126
Burpee 128
Hurricane Burpee 130
Sumo Squat Jump 132
Box Jump 134
Lateral Hurdle Jump 136
Broad Jump 138
Box-to-Broad Jump 140
Double Broad Jump 142
LEG MOVEMENTS 145
Lunge 146
Side Lunge 148
Air Squat 150
Glute Bridge and March 152
Wall Sit 154
Elevated Single-Leg Glute Bridge 156
Explosive Knee Jump 158
Hamstring Curl 160
Nordic Hamstring Curl 162
Shrimp Squat 164
Pistol Squat 166
WHOLE-BODY MOVEMENTS 169
Turkish Get-Up 170
Double-Leg Mountain Climber 174
Ninja Push-Up 176
Dragon Walk 178
Windshield Wiper 180
Flying Crow 182
Skin the Cat 184
Planche 186
INDEX 188
ABOUT THE AUTHOR 191
CREDITS 192
