- Page 2 and 3: Complete CalisthenicsThe Ultimate G
- Page 4 and 5: ContentsPrefaceAcknowledgmentsPart
- Page 6 and 7: Push-UpWide-Grip Push-UpClose-Grip
- Page 8 and 9: Single-Leg Back LeverStraddle Back
- Page 10 and 11: PrefaceThe journey I have taken to
- Page 12 and 13: Every method to achieve awesome bod
- Page 14 and 15: send me an email at completecalisth
- Page 16 and 17: 1What Is Calisthenics?Firstly, it i
- Page 18 and 19: other training disciplines.Another
- Page 20 and 21: dumbbell or similar object in your
- Page 22 and 23: the book, and although these build
- Page 24 and 25: simply will not be able to perform
- Page 26 and 27: There are six primary directions of
- Page 28 and 29: Calisthenics, and by extension much
- Page 30 and 31: require maintenance!In the next few
- Page 32 and 33: Firstly, you can buy a pull-up bar.
- Page 34 and 35: As you can see, I took a single pie
- Page 36 and 37: the hands not moving from a set pos
- Page 38 and 39: Part IINutrition, Rest, and Recover
- Page 40 and 41: wherever you may be, or whatever yo
- Page 42 and 43: muscle. Eating enough food that con
- Page 44 and 45: considerably to your level of body
- Page 46 and 47: 80:20 ruleIt may seem as though the
- Page 48 and 49: screen will not be good for your ey
- Page 52 and 53: Part IIIPhysical PreparationIn this
- Page 54 and 55: MobilityOnce you have warmed up to
- Page 57: Scapula DipThe second scapula pushi
- Page 61: Scapula One-Arm Pull-UpOnce you hav
- Page 65 and 66: Armpit Foam RollingMost people are
- Page 67 and 68: Chest and Shoulder StretchOpening u
- Page 71 and 72: Core MobilityCore mobility is a lit
- Page 73: Lower-Body MobilityThe lower body i
- Page 76 and 77: Piriformis Foam RollingAs you start
- Page 78 and 79: Rollovers into Straddle SitRollover
- Page 80 and 81: Mountain ClimbersMountain climbers
- Page 84 and 85: Hip-Flexor StretchTight hip flexors
- Page 86 and 87: direction without restriction, and
- Page 88 and 89: After a while you will no doubt rea
- Page 90 and 91: Upper-Back StretchOnce you reach th
- Page 92 and 93: Forearm and Wrist Stretch 1Many of
- Page 94 and 95: Core StretchesIt is not only in the
- Page 96 and 97: Cobra StretchA well-known yoga pose
- Page 98 and 99: Lower-Body StretchesIn this section
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Straddle StretchThe seated straddle
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Hip-Flexor StretchMost people’s h
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Calf StretchThe calves, or the back
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muscles to work against. It is no s
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calisthenics is to try to perform e
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Chapter 8: Muscle-UpsThis chapter c
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pull-up, triceps dip, squat, and ma
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5Push-UpsThe push-up is perhaps the
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perform the push-up with your hands
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Close-Grip Push-UpAnother variation
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Archer Push-UpThe archer push-up is
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body against the wall. To make this
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Wrist Push-UpLike the fingertip pus
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LaLanne Push-UpThe LaLanne push-up
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One-Arm Push-UpThe one-arm push-up
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One-Arm, One-Leg Push-UpOnce the on
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Spider Push-UpThe spider push-up is
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It is vitally important to lower yo
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Again, as this is a power movement,
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can perform the exercise on the gro
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raised platform for the hands. Star
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4. Once your chest reaches the bar
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Negative Chin-UpAlthough many peopl
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Static HoldsThe second method that
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Teaching pointsAgain, if you strugg
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Close-Grip Pull-UpOnce you are fami
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In-Line Pull-UpThe in-line pull-up
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L Pull-UpThe L pull-up has features
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Finger Pull-UpFinger pull-ups are a
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Clap Pull-UpThe clap pull-up is a f
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Typewriter Pull-UpThe next exercise
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Weighted Pull-UpAll of the pull-up
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One-Arm Pull-UpThe one-arm pull-up
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Rope/Towel-Assisted One-Arm Pull-Up
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tendons and other connective tissue
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hold the movement for 5 seconds, th
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7DipsDips are the second group of p
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Triceps DipOnce you have spent some
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Front DipThe front dip is one other
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1. Grasp the bar with an overhand g
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False-Grip Muscle-UpWhile the fast
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Working the TransitionThe transitio
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The first problem, that of not bein
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move your hands back toward the wal
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progress you will need to practice
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Part II: Learning how to balanceThe
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3. Taking your hand off the floor w
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Parallette HandstandThe second type
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going until your head nearly touche
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you are at balancing, the easier ha
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Using Parallettes with No SupportAf
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90-Degree Push-UpOnce all of the ha
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10LeversThis next chapter contains
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PlancheThe planche can be thought o
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Using parallettes: Using parallette
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Training time and volumeTraining th
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Planche LeanAlthough the planche le
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Tuck PlancheOnce you can hold the f
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momentarily, then lower them back d
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Straddle PlancheAfter you have beco
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impressive, so this is a good targe
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Kick throughsThe third method of le
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From a handstandThe last and probab
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Planche Push-UpAlthough holding eac
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Vertical PullsThe most difficult as
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Flat-Back Front LeverOnce you are c
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Straddle Front LeverOnce you have s
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Full Front LeverOnce you have built
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Back LeverThe third lever-type exer
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Tuck Back LeverOnce you have master
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Single-Leg Back LeverOnce you are c
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Full Back LeverOnce you can hold th
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Tuck Half LeverThe aim of this firs
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Half LeverOnce you have mastered th
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Half-Lever ExtensionsAfter you have
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Half-Lever SwimmersThe last variati
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Vertical FlagTo start training the
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Straddle FlagOnce you have built up
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11Floor Core ExercisesAlthough it m
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PlankThe first core exercise that w
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CrunchAlthough I mentioned the crun
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V-UpOnce you have gained some exper
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Lying Leg ExtensionThe lying leg ex
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ArchThe arch is the first exercise
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Dragon FlagThis is the last of the
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Tucked Dragon FlagAfter you have pe
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Negative Dragon FlagOnce you have w
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with your hands. To rectify this, s
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12Leg-Raise ExercisesThe second gro
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will need to pull down slightly wit
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Window WipersWindow wipers are an a
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SquatThe squat is one of the most b
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LungeWhile squats are good for deve
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Calf RaiseThe calves are involved i
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Assisted Single-Leg SquatTo start y
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Single-Leg SquatOnce you have spent
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Hamstring CurlTraditionally the ham
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Assisted Hamstring CurlOnce you can
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Negative Hamstring CurlThe third st
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14Conditioning ExercisesAlthough co
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Jumping SquatNormal bodyweight squa
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Squat ThrustSquat thrusts are a lit
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BurpeesBurpees are perhaps the most
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SprintsSprinting is perhaps one of
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Part VTraining ProgramsNow that we
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Increased athletic potentialIncreas
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There is little point in simply per
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Over- and UndertrainingAmong the ma
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your hands.The examples I have just
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Squats/lunges: three sets of as man
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FridayThis should be the same as Tu
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some repetitions done here; good ra
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Saturday/SundayThese are both rest
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FridayHuman-flag work: start right
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The last training day in the progra
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different reasons, so if you cannot
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Secondly, you need to establish exa
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Frequently Asked QuestionsOften, pe
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Calisthenics is unique in that the
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a little bit strange, but remember,
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ResourcesCalisthenics and strength
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strength-training and bodyweightexe