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The ultimate guide to bodyweight exercises for anyone interested in taking their workouts to the next level without the use of weights, machines, or expensive gym memberships Complete Calisthenics is an essential guide for anyone interested in losing weight, building core strength, and taking their workouts to the next level. Author and trainer Ashley Kalym has designed a comprehensive, easy-to-follow guide to calisthenics using only one's own weight for resistance. Readers will learn how to execute a wide range of exercises such as push-ups, pull-ups, core development movements, and lower-body routines. Also included are easy-to-follow instructions for the front and back lever, handstands, handstand push-ups, muscle-ups, leg raises, and other key exercises. Complete Calisthenics includes essential information on workout preparation, simple props, nutrition, and an assortment of diverse training routines. New to this second edition are enhanced muscle-building exercises, instructions for optimal rest and recovery, and an assortment of original recipes. Kalym also includes samples from his personal food diary. With over 500 instructional photos, Complete Calisthenics takes readers on a path to creating physical endurance, agility, and power. The book is suitable for every level of athlete, from beginner to experienced.
Ashley Kalym got the fitness bug at a very young age, playing rugby from age 8 to 18 at school and in local and junior professional clubs. He received a degree in biology with forensics and, after university, began training for the Royal Marines. It was during this time that he was introduced to the value of bodyweight exercise, eventually training to become a personal trainer and pursuing a career in calisthenics and bodyweight training.
Part I. Introduction
Chapter 1. What Is Calisthenics?
Part II. Nutrition, Rest, and Recovery
Chapter 2. Nutrition
Chapter 3. Rest and Recovery
Part III. Physical Preparation
Chapter 4. Warming Up, Mobility Exercises, and Flexibility
Part IV. The Exercises
Chapter 5. Push-Ups
Chapter 6. Pull-Ups
Chapter 7. Dips
Chapter 8. Muscle-Ups
Chapter 9. Handstands
Chapter 10. Levers
Chapter 11. Floor Core Exercises
Chapter 12. Leg-Raise Exercises
Chapter 13. Lower-Body Exercises
Chapter 14. Conditioning Exercises
Part V. Training Programs
