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

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