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

by Matt Schifferle

Overview

Achieve your fitness goals with calisthenics—no weights, trainer or gym required

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.

Power through three calisthenic workout programs that progress in technique and intensity as you build a comprehensive understanding of this approachable training method. Then, explore recovery techniques, plus guidelines for creating a workout routine that fits your personal goals and lifestyle. Calisthenics is the workout of choice for athletes of all fitness levels, from weekend walkers to professional sports stars.

Calisthenics for Beginners includes:

• Training for all levels—Endlessly adjustable and customizable calisthenics workouts meet you where you are and serve your unique fitness goals.
• Full-body workouts—This complete, efficient approach to fitness works your whole body with a series of simple movement patterns.
• Variety, versatility, and fun—More than 35 dynamic exercises featuring the progressions, modifications, and variations you need to keep it interesting, challenging, and engaging.

The myth that getting fit requires a gym, a trainer, and even weights has been disproven—calisthenics is the physical conditioning way of the future.

Product Details

ISBN-13:	9781646111688
Publisher:	Callisto Publishing
Publication date:	04/14/2020
Pages:	162
Sales rank:	101,534
Product dimensions:	7.40(w) x 9.20(h) x 0.50(d)

About the Author

Matt Schifferle is a Certified Calisthenics Coach in Denver, Colorado, and a team leader for the Dragon Door Progressive Calisthenics Certification. He is also the founder of the Red Delta Project, a collection of YouTube videos, podcasts, and books about bodyweight training and diet-free healthy eating.

Table of Contents

Introduction: A Journey of Transformation viii

How to Use this Book ix

Chapter 1 Getting Started 1

What is Calisthenics? 2

Muscle Group Anatomy 7

Gather Your Stuff 9

Eating Right 12

Goal Setting 17

Beware of Goal Hijacking! 19

Chapter 2 The Programs 21

Level 1 Start Strong 25

Level 2 Go Deeper 47

Level 3 Power Up 75

Chapter 3 Flexibility and Restoration 105

Cool Down Stretches 106

Restorative Poses 116

Healthy Habits and Mindset 120

Chapter 4 Onward 123

Rest and Self-Awareness 124

Dealing with Self-Doubt and Frustration 126

Building Your Own Workouts 127

Workout Log 128

Take Care and Have Fun 130

Blank Workout Logs 131

Resources 141

Exercise Library 142

Index 144

Editorial Reviews

Formerly being one of the millions of morbidly obese people in America, much of Matt’s philosophy and strategies toward fitness have helped me when going from 40% body fat to 13% body fat. I recommend Calisthenics for Beginners for anyone who desires a fun lifetime strategy to better health.” —Michael Cook aka Drop Weight Daddy

“Calisthenics for Beginners is an excellent read for those who are looking to start their fitness journey on the right track. Matt keeps it simple, and he keeps it effective. The workouts can be completed at any given location without having to go to a gym, and his approach to diet and nutrition will help you understand how you can make healthy eating an enjoyable part of your lifestyle. Matt's passion for helping others explains why he is one of the most well-known faces in the calisthenics community; if you think his YouTube videos are great, you're going to LOVE what Matt has in store for you within this book!” —Jake Gay, founder of JG Calisthenics (www.jgcalisthenics.co.uk)

“Calisthenics for Beginners is another Red Delta Project classic. It is rooted in simplicity, and that’s a good thing. If you are new to exercise, this book will help you successfully launch your fitness journey.” —Al Painter, fitness trainer, BA, NASM-CPT, PES, CES, TRX, Stick Mobility Coach

From the Publisher