Urban Calisthenics

Urban Calisthenics

by Tee Major

Paperback

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Product Details

ISBN-13: 9781465473516
Publisher: DK
Publication date: 06/12/2018
Pages: 192
Sales rank: 506,003
Product dimensions: 7.60(w) x 9.10(h) x 0.50(d)

About the Author

Tee Major is a fitness coach and elite-level athlete whose focus is building power and strength with minimal equipment and no machines. He's built his reputation training active-duty service personnel from all major branches of the US military, as well as professional athletes, Olympians, and everyday people from all walks of life. He has a Facebook audience of over 360,000 followers and can be found performing 19 different push-up variations on his YouTube channel, where he has over 15 million views. Online: TeeMajor.com; Facebook (363K followers); YouTube: TeeMajorFitness (164K subscribers); Instagram: @teemajor (13.6K followers); Twitter: @Tee_Major (5.4K followers).

Table of 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-Aim, One-Leg Push-Up 54

Dip to L-Sit 56

Tripte-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 Putt-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-Bmad 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

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