{"product_id":"calisthenics-for-dummies-isbn-9781394196111","title":"Calisthenics For Dummies","description":"\u003cp\u003e\u003cb\u003eGet strong and stay healthy with workouts you can do at home\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003ci\u003eCalisthenics For Dummies\u003c\/i\u003e will teach you how to become stronger and leaner, have more energy and less stress, and live longer, all while enjoying an exercise program that saves you time and money. With calisthenics and bodyweight exercise, you don’t need any equipment—just a little space and the knowledge to train comprehensively. This book teaches you the basics, with workouts covering all the muscle groups and important advice on how to stay injury-free. You’ll find suggestions for multi-week programs that you can ease into, taking the intimidation out of working out. Get motivated and get moving right away with this simple Dummies guide.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eGet lean, lose weight, and build strength\u003c\/li\u003e \u003cli\u003eAdd an easy, quick workout routine to your self-care strategy\u003c\/li\u003e \u003cli\u003eExercise anywhere, any time—no gym membership or equipment needed\u003c\/li\u003e \u003cli\u003eImprove your coordination, balance, and joint health\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eThis is book is great for anyone looking for a workout that they can do anytime and anywhere, without having to spend a fortune on equipment. \u003ci\u003eCalisthenics For Dummies\u003c\/i\u003e will give you the power to improve your health and stay fit.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eConventions Used in This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 2\u003c\/p\u003e \u003cp\u003eHow This Book Is Organized 2\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 3\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Total Fitness: No Limits 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Calisthenics: When Your Body Is Your Equipment 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCalisthenics: For All Bodies and Abilities 7\u003c\/p\u003e \u003cp\u003eWhy Calisthenics Is Better than Any Other Workout 8\u003c\/p\u003e \u003cp\u003eYou save time 8\u003c\/p\u003e \u003cp\u003eYou save money 9\u003c\/p\u003e \u003cp\u003eYou save space 9\u003c\/p\u003e \u003cp\u003eYou can do it anywhere 9\u003c\/p\u003e \u003cp\u003eNo gymbarrassment 9\u003c\/p\u003e \u003cp\u003eIt’s always open 9\u003c\/p\u003e \u003cp\u003eIt’s safer 9\u003c\/p\u003e \u003cp\u003eYou will not stop seeing results 10\u003c\/p\u003e \u003cp\u003eGetting the Results You Want 10\u003c\/p\u003e \u003cp\u003eBecome stronger 10\u003c\/p\u003e \u003cp\u003eBurn more fat 10\u003c\/p\u003e \u003cp\u003eGet better with age 11\u003c\/p\u003e \u003cp\u003eRegain your youthful metabolism 11\u003c\/p\u003e \u003cp\u003eLive injury free 11\u003c\/p\u003e \u003cp\u003eGetting Comfortable with Bodyweight Exercises 12\u003c\/p\u003e \u003cp\u003eUse muscles you didn’t know you had 12\u003c\/p\u003e \u003cp\u003eGet off the bench 12\u003c\/p\u003e \u003cp\u003eDiscovering the Eight Abilities You’ll Build Through Calisthenics 12\u003c\/p\u003e \u003cp\u003eMuscular strength 13\u003c\/p\u003e \u003cp\u003ePower 13\u003c\/p\u003e \u003cp\u003eMuscular endurance 13\u003c\/p\u003e \u003cp\u003eCardiovascular endurance 13\u003c\/p\u003e \u003cp\u003eSpeed 13\u003c\/p\u003e \u003cp\u003eCoordination 13\u003c\/p\u003e \u003cp\u003eBalance 14\u003c\/p\u003e \u003cp\u003eFlexibility 14\u003c\/p\u003e \u003cp\u003eRounding Up Your Gear for Home Workouts 14\u003c\/p\u003e \u003cp\u003eA backpack 14\u003c\/p\u003e \u003cp\u003eTowels 16\u003c\/p\u003e \u003cp\u003eTrees 16\u003c\/p\u003e \u003cp\u003eTable 16\u003c\/p\u003e \u003cp\u003eChairs 16\u003c\/p\u003e \u003cp\u003eVideo camera 17\u003c\/p\u003e \u003cp\u003ePull-up bar 17\u003c\/p\u003e \u003cp\u003eBosu ball 17\u003c\/p\u003e \u003cp\u003eSuspension straps 17\u003c\/p\u003e \u003cp\u003eElastic bands 17\u003c\/p\u003e \u003cp\u003eYour Body Is Your Home 18\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: You Were Made to Move 19\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFitness Equals Function 19\u003c\/p\u003e \u003cp\u003ePractice the movements most important to your survival 20\u003c\/p\u003e \u003cp\u003ePut the pieces together 20\u003c\/p\u003e \u003cp\u003eLocomotion: The Secret to Your Best Physique 20\u003c\/p\u003e \u003cp\u003eUnderstand locomotion 21\u003c\/p\u003e \u003cp\u003eImprove locomotion as quickly as possible 21\u003c\/p\u003e \u003cp\u003eYour Body Is a Tower 21\u003c\/p\u003e \u003cp\u003eYour body’s ability to resist stress depends on its alignment 22\u003c\/p\u003e \u003cp\u003eIdeal joint alignment 22\u003c\/p\u003e \u003cp\u003eSpinal stabilization 22\u003c\/p\u003e \u003cp\u003eJoint functions 22\u003c\/p\u003e \u003cp\u003eWeight shifting 23\u003c\/p\u003e \u003cp\u003eFocusing on Developmental Movements 23\u003c\/p\u003e \u003cp\u003eMobility 23\u003c\/p\u003e \u003cp\u003eStability 24\u003c\/p\u003e \u003cp\u003eForce absorption 24\u003c\/p\u003e \u003cp\u003eLoad sharing 24\u003c\/p\u003e \u003cp\u003ePerfect posture and physique 25\u003c\/p\u003e \u003cp\u003eYour Performance Pyramid 25\u003c\/p\u003e \u003cp\u003eAvoid neglect 25\u003c\/p\u003e \u003cp\u003eAging does not equal disabling 25\u003c\/p\u003e \u003cp\u003eLiving Pain Free 26\u003c\/p\u003e \u003cp\u003eCoordination helps you avoid injury 26\u003c\/p\u003e \u003cp\u003eFunctional exercises are the safest 26\u003c\/p\u003e \u003cp\u003eLessen hip and knee pain 26\u003c\/p\u003e \u003cp\u003eAmeliorate lower back, neck, and shoulder pain 27\u003c\/p\u003e \u003cp\u003ePutting the Building Blocks of Calisthenics in Place 27\u003c\/p\u003e \u003cp\u003eFocusing on Attention and Breathing 28\u003c\/p\u003e \u003cp\u003ePerformance Leads to Efficiency 28\u003c\/p\u003e \u003cp\u003eYou only get good at what you do 29\u003c\/p\u003e \u003cp\u003eFocus on the fundamentals 29\u003c\/p\u003e \u003cp\u003eMastery of life 29\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Setting Goals and Staying Motivated 31\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKnowing What You Want from a Calisthenics Program 31\u003c\/p\u003e \u003cp\u003eEvaluate where you are and where you want to be 32\u003c\/p\u003e \u003cp\u003eCreate specific goals 32\u003c\/p\u003e \u003cp\u003eStep away from the scale 33\u003c\/p\u003e \u003cp\u003eSee your effort pay off 35\u003c\/p\u003e \u003cp\u003eEmbrace the mental boost 35\u003c\/p\u003e \u003cp\u003eThrowing Your Ego Out with the Weights 35\u003c\/p\u003e \u003cp\u003eThe true measure of your merit 36\u003c\/p\u003e \u003cp\u003eStart small and progress gradually 36\u003c\/p\u003e \u003cp\u003eFinding and Keeping Your Motivation 36\u003c\/p\u003e \u003cp\u003eBig rewards, small costs 37\u003c\/p\u003e \u003cp\u003eIndependence day 37\u003c\/p\u003e \u003cp\u003eMaking your health a top priority 38\u003c\/p\u003e \u003cp\u003eOvercoming Obstacles 38\u003c\/p\u003e \u003cp\u003eDealing with injuries 38\u003c\/p\u003e \u003cp\u003eModifying your routine when life gets in the way 38\u003c\/p\u003e \u003cp\u003ePicking up where you left off 39\u003c\/p\u003e \u003cp\u003eFacing Down Your Excuses 39\u003c\/p\u003e \u003cp\u003eGiving in to your excuses backfires 39\u003c\/p\u003e \u003cp\u003eResisting your excuses creates a better you 40\u003c\/p\u003e \u003cp\u003eThis is your time 40\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: the Exercises 41\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Getting Down with Floor Exercises 43\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGaining Big Improvements with Small Exercises 43\u003c\/p\u003e \u003cp\u003eDeveloping better posture 44\u003c\/p\u003e \u003cp\u003eImproving hip, spine, and shoulder functions 44\u003c\/p\u003e \u003cp\u003eBetter coordination means getting more for less 44\u003c\/p\u003e \u003cp\u003eBack Lying Exercises 45\u003c\/p\u003e \u003cp\u003eDead bugs 45\u003c\/p\u003e \u003cp\u003eGlute hip-ups 46\u003c\/p\u003e \u003cp\u003eUp and overs 47\u003c\/p\u003e \u003cp\u003eWindshield wipers 48\u003c\/p\u003e \u003cp\u003eCrawling Exercises 49\u003c\/p\u003e \u003cp\u003eDirty dogs 49\u003c\/p\u003e \u003cp\u003eHip circles 50\u003c\/p\u003e \u003cp\u003ePointers 51\u003c\/p\u003e \u003cp\u003eStraight wide legs 52\u003c\/p\u003e \u003cp\u003eFront Lying Exercises 53\u003c\/p\u003e \u003cp\u003eHip twists 53\u003c\/p\u003e \u003cp\u003eMoose antlers 54\u003c\/p\u003e \u003cp\u003eTwists and reaches 55\u003c\/p\u003e \u003cp\u003eY cuffs 55\u003c\/p\u003e \u003cp\u003eSide Lying Exercises 57\u003c\/p\u003e \u003cp\u003eHip drops 57\u003c\/p\u003e \u003cp\u003eMoon walks 58\u003c\/p\u003e \u003cp\u003eSide crunches 59\u003c\/p\u003e \u003cp\u003eSide leg lifts 60\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Lying to Standing Transitions (Developmental Movements) 63\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Role of Weight Shifting in Movement and Stability 64\u003c\/p\u003e \u003cp\u003eExercises for Coordinating Hip and Shoulder Functions 64\u003c\/p\u003e \u003cp\u003eRolling exercises 64\u003c\/p\u003e \u003cp\u003eLying to kneeling exercises 65\u003c\/p\u003e \u003cp\u003eKneeling to standing exercises 67\u003c\/p\u003e \u003cp\u003eFrom lying to the stork stance exercises 68\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Strength Training Exercises for Your Core 71\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMastering the Abdominal Exercises 72\u003c\/p\u003e \u003cp\u003eBodyrocks 72\u003c\/p\u003e \u003cp\u003eReaching bodyrocks 73\u003c\/p\u003e \u003cp\u003eSide reaching bodyrocks 73\u003c\/p\u003e \u003cp\u003ePillar reaches 74\u003c\/p\u003e \u003cp\u003eTripod scissor kicks 75\u003c\/p\u003e \u003cp\u003eMountain climbers 76\u003c\/p\u003e \u003cp\u003eMountain climbers across 76\u003c\/p\u003e \u003cp\u003eMountain climbers around 77\u003c\/p\u003e \u003cp\u003eRollouts 78\u003c\/p\u003e \u003cp\u003eHanging leg lifts 79\u003c\/p\u003e \u003cp\u003eScorpion kicks 79\u003c\/p\u003e \u003cp\u003eParallel leg crunches 81\u003c\/p\u003e \u003cp\u003eStarfish crunches 82\u003c\/p\u003e \u003cp\u003eSit-ups 83\u003c\/p\u003e \u003cp\u003eV-ups 83\u003c\/p\u003e \u003cp\u003eJack knives 84\u003c\/p\u003e \u003cp\u003ePracticing the Lateral Stability Exercises 84\u003c\/p\u003e \u003cp\u003eSide plank 85\u003c\/p\u003e \u003cp\u003eSide v-ups 85\u003c\/p\u003e \u003cp\u003eITB (Iliotibial band) leg lifts 86\u003c\/p\u003e \u003cp\u003eITB kickouts 87\u003c\/p\u003e \u003cp\u003eLearning the Lower Back Exercises 87\u003c\/p\u003e \u003cp\u003eReverse hypers 88\u003c\/p\u003e \u003cp\u003eSwimmers 88\u003c\/p\u003e \u003cp\u003eSkydivers 89\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Strength Training Exercises for Your Legs and Hips 91\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTrying the Hip Hinging Exercises 92\u003c\/p\u003e \u003cp\u003eDeadlifts 92\u003c\/p\u003e \u003cp\u003eOne-legged deadlifts 93\u003c\/p\u003e \u003cp\u003eRomanian deadlifts 94\u003c\/p\u003e \u003cp\u003eOne-legged Romanian deadlifts 95\u003c\/p\u003e \u003cp\u003eNarrow squats 96\u003c\/p\u003e \u003cp\u003eWide squats 97\u003c\/p\u003e \u003cp\u003eT-arm squats 98\u003c\/p\u003e \u003cp\u003eOverhead squats 99\u003c\/p\u003e \u003cp\u003eSquats to deadlifts 100\u003c\/p\u003e \u003cp\u003eDeadlifts to squats 100\u003c\/p\u003e \u003cp\u003eOne-legged squats 102\u003c\/p\u003e \u003cp\u003eSquat thrusts 103\u003c\/p\u003e \u003cp\u003eBulgarian split squats 104\u003c\/p\u003e \u003cp\u003eDynamic squats 105\u003c\/p\u003e \u003cp\u003eLearning the Lunging Exercises 106\u003c\/p\u003e \u003cp\u003eBack lunges 107\u003c\/p\u003e \u003cp\u003eFront lunges 108\u003c\/p\u003e \u003cp\u003eSide lunges 108\u003c\/p\u003e \u003cp\u003eSaxon lunges 109\u003c\/p\u003e \u003cp\u003eTwisting lunges 110\u003c\/p\u003e \u003cp\u003eSquats to lunges 111\u003c\/p\u003e \u003cp\u003eLunges to squats 112\u003c\/p\u003e \u003cp\u003eIron Mikes 113\u003c\/p\u003e \u003cp\u003ePracticing the Kneeling Transitions 114\u003c\/p\u003e \u003cp\u003eLong kneeling transitions 115\u003c\/p\u003e \u003cp\u003eShort kneeling transitions 115\u003c\/p\u003e \u003cp\u003eSide kneeling transitions 117\u003c\/p\u003e \u003cp\u003eBottom squats 117\u003c\/p\u003e \u003cp\u003eCossack squats 118\u003c\/p\u003e \u003cp\u003eStrengthening with Step-Ups 120\u003c\/p\u003e \u003cp\u003eStork stances 120\u003c\/p\u003e \u003cp\u003eGate swings 121\u003c\/p\u003e \u003cp\u003eCross steps 122\u003c\/p\u003e \u003cp\u003eHigh-knee marches 124\u003c\/p\u003e \u003cp\u003eHigh-knee runs 124\u003c\/p\u003e \u003cp\u003eHigh-knee skips 125\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Pushing to Strengthen Your Chest, Shoulders, and Triceps 127\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMaintaining Ideal Alignment Under Stress 128\u003c\/p\u003e \u003cp\u003ePracticing the Perpendicular Pushing Exercises 128\u003c\/p\u003e \u003cp\u003eClassic push-ups 128\u003c\/p\u003e \u003cp\u003eStaggered push-ups 130\u003c\/p\u003e \u003cp\u003eArcher push-ups 130\u003c\/p\u003e \u003cp\u003eContra presses 131\u003c\/p\u003e \u003cp\u003eTripod push-ups 132\u003c\/p\u003e \u003cp\u003eDips 133\u003c\/p\u003e \u003cp\u003eSeated dips 134\u003c\/p\u003e \u003cp\u003eBouncing push-ups 135\u003c\/p\u003e \u003cp\u003eSemi-planches 136\u003c\/p\u003e \u003cp\u003eOne-arm push-ups 136\u003c\/p\u003e \u003cp\u003eTrying the Inline Pushing Exercises 137\u003c\/p\u003e \u003cp\u003eMilitary presses 138\u003c\/p\u003e \u003cp\u003eDive bombers 140\u003c\/p\u003e \u003cp\u003eDF glides 140\u003c\/p\u003e \u003cp\u003eBear crawls 141\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Pulling Exercises to Strengthen Your Back, Biceps, and Forearms 143\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFinding Tools for Pulling Exercises 144\u003c\/p\u003e \u003cp\u003ePracticing Perpendicular Pulling Exercises 144\u003c\/p\u003e \u003cp\u003eLet-me-ins 144\u003c\/p\u003e \u003cp\u003eLet-me-ups 147\u003c\/p\u003e \u003cp\u003eTrying Inline Pulling Exercises 150\u003c\/p\u003e \u003cp\u003ePull-ups 151\u003c\/p\u003e \u003cp\u003eAssisted and negative pull-ups 154\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Exercises for Mobility 157\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEnjoying the Benefits of Proper Positioning 158\u003c\/p\u003e \u003cp\u003eStarting with the Spiderman Exercises 158\u003c\/p\u003e \u003cp\u003eHip swirls 159\u003c\/p\u003e \u003cp\u003eArm circles 160\u003c\/p\u003e \u003cp\u003eA frames 160\u003c\/p\u003e \u003cp\u003eSaxon tilts 162\u003c\/p\u003e \u003cp\u003eDoing the Inch Worm Exercises 163\u003c\/p\u003e \u003cp\u003eBloomers 163\u003c\/p\u003e \u003cp\u003eDeep squats 165\u003c\/p\u003e \u003cp\u003eVertical twists 165\u003c\/p\u003e \u003cp\u003eKneeling switches 168\u003c\/p\u003e \u003cp\u003eMastering the Quadruped Exercises 169\u003c\/p\u003e \u003cp\u003eKickouts 169\u003c\/p\u003e \u003cp\u003eHigh kicks 170\u003c\/p\u003e \u003cp\u003eSide kicks 172\u003c\/p\u003e \u003cp\u003eTable tops 172\u003c\/p\u003e \u003cp\u003eTrying the Starfish Exercises 175\u003c\/p\u003e \u003cp\u003eStarfish twists 175\u003c\/p\u003e \u003cp\u003eStarfish hip drops 177\u003c\/p\u003e \u003cp\u003eStarfish push-ups 177\u003c\/p\u003e \u003cp\u003eStarfish dive bombers 179\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: the Workouts 183\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Mixing and Matching Exercises for Your Goals 185\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eChoosing Your Workout Types 185\u003c\/p\u003e \u003cp\u003eSets across 186\u003c\/p\u003e \u003cp\u003eSupersets 186\u003c\/p\u003e \u003cp\u003eLadders 187\u003c\/p\u003e \u003cp\u003eTimed sets 188\u003c\/p\u003e \u003cp\u003eSpeed sets 188\u003c\/p\u003e \u003cp\u003eCircuit training 189\u003c\/p\u003e \u003cp\u003eFlows 189\u003c\/p\u003e \u003cp\u003eFocusing Your Training with Training Splits 191\u003c\/p\u003e \u003cp\u003eFull body workouts 191\u003c\/p\u003e \u003cp\u003eUpper and lower body workouts 192\u003c\/p\u003e \u003cp\u003ePushing, pulling, legs, and core workouts 193\u003c\/p\u003e \u003cp\u003eAdapting Your Workouts for Long-Term Progress 193\u003c\/p\u003e \u003cp\u003eVolume and intensity 193\u003c\/p\u003e \u003cp\u003eConsistency and variety 194\u003c\/p\u003e \u003cp\u003eProgression and regression 194\u003c\/p\u003e \u003cp\u003eCovering the Essentials to Avoid Injury 195\u003c\/p\u003e \u003cp\u003eJoint functions and transitions 195\u003c\/p\u003e \u003cp\u003eBeginning with warm ups 195\u003c\/p\u003e \u003cp\u003eWrapping up with cool downs 195\u003c\/p\u003e \u003cp\u003eAllowing time for active recovery 196\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Following a 13-Week Program 197\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCreating a Tailored Routine 197\u003c\/p\u003e \u003cp\u003eIntroducing the Workouts 198\u003c\/p\u003e \u003cp\u003eAMRAPs 198\u003c\/p\u003e \u003cp\u003eTimed sets 199\u003c\/p\u003e \u003cp\u003eCircuit training 199\u003c\/p\u003e \u003cp\u003eBlock 1: Weeks 1-4 200\u003c\/p\u003e \u003cp\u003eMonday 201\u003c\/p\u003e \u003cp\u003eTuesday 203\u003c\/p\u003e \u003cp\u003eWednesday 204\u003c\/p\u003e \u003cp\u003eThursday 206\u003c\/p\u003e \u003cp\u003eFriday 208\u003c\/p\u003e \u003cp\u003eSaturday 210\u003c\/p\u003e \u003cp\u003eBlock 2: Weeks 5-8 212\u003c\/p\u003e \u003cp\u003eMonday 212\u003c\/p\u003e \u003cp\u003eTuesday 214\u003c\/p\u003e \u003cp\u003eWednesday 216\u003c\/p\u003e \u003cp\u003eThursday 218\u003c\/p\u003e \u003cp\u003eFriday 220\u003c\/p\u003e \u003cp\u003eSaturday 222\u003c\/p\u003e \u003cp\u003eBlock 3: Weeks 9-12 224\u003c\/p\u003e \u003cp\u003eMonday 224\u003c\/p\u003e \u003cp\u003eTuesday 226\u003c\/p\u003e \u003cp\u003eWednesday 228\u003c\/p\u003e \u003cp\u003eThursday 230\u003c\/p\u003e \u003cp\u003eFriday 232\u003c\/p\u003e \u003cp\u003eSaturday 234\u003c\/p\u003e \u003cp\u003eThe Active Recovery Week 236\u003c\/p\u003e \u003cp\u003eMonday 237\u003c\/p\u003e \u003cp\u003eTuesday 238\u003c\/p\u003e \u003cp\u003eWednesday 240\u003c\/p\u003e \u003cp\u003eThursday 242\u003c\/p\u003e \u003cp\u003eFriday 244\u003c\/p\u003e \u003cp\u003eSaturday 245\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Calisthenics for Special Circumstances 249\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Doing Calisthenics When You’re Pregnant 251\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Benefits of Exercise Before and After Baby 251\u003c\/p\u003e \u003cp\u003eTaking Heed and Taking It Slow 252\u003c\/p\u003e \u003cp\u003ePreparing for a Successful Pregnancy and Delivery 253\u003c\/p\u003e \u003cp\u003eGetting fit before getting pregnant 253\u003c\/p\u003e \u003cp\u003eVolume over intensity 253\u003c\/p\u003e \u003cp\u003eIncreased stress tolerance 253\u003c\/p\u003e \u003cp\u003eImproved recovery 254\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Working Out with Limited Mobility 255\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting the Essentials Right 255\u003c\/p\u003e \u003cp\u003eFinding your safest starting point 256\u003c\/p\u003e \u003cp\u003eHow working with limited mobility inspired my program 258\u003c\/p\u003e \u003cp\u003eGetting and Staying Prepared for Life 258\u003c\/p\u003e \u003cp\u003eGetting up and down from the floor 259\u003c\/p\u003e \u003cp\u003eRolling exercises 259\u003c\/p\u003e \u003cp\u003eLying to kneeling transitions 260\u003c\/p\u003e \u003cp\u003eKneeling to standing transitions 261\u003c\/p\u003e \u003cp\u003eBack lying to standing transitions 262\u003c\/p\u003e \u003cp\u003eWe’re the Only Mammals That Walk on Two Feet 263\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Starting Your Kids on Calisthenics 265\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKeeping Your Kids Happy and Healthy with Movement 265\u003c\/p\u003e \u003cp\u003eLeading by example and training together 266\u003c\/p\u003e \u003cp\u003eInstilling\/encouraging the joy of movement 267\u003c\/p\u003e \u003cp\u003eIncreasing your child’s injury resistance 267\u003c\/p\u003e \u003cp\u003eLearning to learn better 268\u003c\/p\u003e \u003cp\u003eOvercoming Complaints about Exercising 269\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Nine-Minute Workouts 271\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAthleticism Leads to Efficiency 272\u003c\/p\u003e \u003cp\u003eStructuring Your Workouts 272\u003c\/p\u003e \u003cp\u003eStarting with the Pushing Exercises 274\u003c\/p\u003e \u003cp\u003ePush-ups 274\u003c\/p\u003e \u003cp\u003eMilitary presses 275\u003c\/p\u003e \u003cp\u003eDF glides 275\u003c\/p\u003e \u003cp\u003eTrying Out the Pulling Exercises 276\u003c\/p\u003e \u003cp\u003eLet-me-ins 276\u003c\/p\u003e \u003cp\u003eLet-me-ups (knees bent) 276\u003c\/p\u003e \u003cp\u003eLet-me-ups (legs straight) 277\u003c\/p\u003e \u003cp\u003eMoving on to the Hip Hinging Exercises 278\u003c\/p\u003e \u003cp\u003eSquats 278\u003c\/p\u003e \u003cp\u003eRomanian deadlifts 280\u003c\/p\u003e \u003cp\u003eBack lunges 280\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: the Part of Tens 285\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Ten Tips for Success 287\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eStay Consistent 287\u003c\/p\u003e \u003cp\u003eSchedule Your Workouts 287\u003c\/p\u003e \u003cp\u003eListen to Your Body 288\u003c\/p\u003e \u003cp\u003eStrengthen Your Weak Side First 288\u003c\/p\u003e \u003cp\u003eRest and Recuperate 288\u003c\/p\u003e \u003cp\u003eDon’t Do Too Much 289\u003c\/p\u003e \u003cp\u003eShow Up 289\u003c\/p\u003e \u003cp\u003eKeep a Playful Mindset 289\u003c\/p\u003e \u003cp\u003eCount Your Wins, Not Your Losses 289\u003c\/p\u003e \u003cp\u003eEat a Healthy Post-Workout Meal 290\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Ten Bodyweight Training Myths 291\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMen and Women Should Train Differently 291\u003c\/p\u003e \u003cp\u003eWomen’s Muscles Will Get Too Big If You Do Strength Training 292\u003c\/p\u003e \u003cp\u003eYou Can Reshape a Muscle by Doing Isolation Exercises 293\u003c\/p\u003e \u003cp\u003eYou Need High Reps for Definition and Low Reps for Mass 293\u003c\/p\u003e \u003cp\u003eMuscle Can Turn Into Fat 294\u003c\/p\u003e \u003cp\u003eYou Can’t Build Muscle and Lose Fat at the Same Time 294\u003c\/p\u003e \u003cp\u003eGoing Hungry Means Looking Healthy 294\u003c\/p\u003e \u003cp\u003eExercise Machines Were Built for You 295\u003c\/p\u003e \u003cp\u003eBodyweight Exercises Don’t Allow You to Adjust the Difficulty 295\u003c\/p\u003e \u003cp\u003eAerobics or “Cardio” Is the Only Way to Burn Calories 296\u003c\/p\u003e \u003cp\u003eIndex 297\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eMark Lauren\u003c\/b\u003e is an internationally recognized expert in bodyweight training. For 15 years, he trained U.S. Special Forces as a military physical-training specialist. With Joshua Clark, he is coauthor of \u003ci\u003eYou Are Your Own Gym\u003c\/i\u003e and \u003ci\u003eBody By You\u003c\/i\u003e. \u003cb\u003eJoshua Clark\u003c\/b\u003e is an international best-selling and award-winning author, editor, filmmaker, music producer and journalist.   \u003c\/p\u003e\u003cp\u003e\u003cb\u003eGet motivated, get moving, and stay fit\u003c\/b\u003e \u003c\/p\u003e\u003cp\u003eYou can do bodyweight workouts any time, anywhere—no equipment needed. \u003ci\u003eCalisthenics For Dummies\u003c\/i\u003e teaches you the principles of lifelong fitness and offers easy-to-follow workouts to keep you in shape. Discover the muscle groups, joint functions, and athletic skills that you need to stay strong, lean, and injury-free. Then get started with multi-week exercise programs—or design your own—and enjoy the results. This friendly Dummies guide will help you get strong, so you can tackle anything life throws your way. \u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside… \u003cli\u003e Basic muscle anatomy\u003c\/li\u003e \u003cli\u003eCreative exercises \u0026amp; workouts\u003c\/li\u003e \u003cli\u003eProper form for push-ups, squats, lunges, and beyond\u003c\/li\u003e \u003cli\u003eExercise routines for every fitness and experience level\u003c\/li\u003e \u003cli\u003eWorkouts for busy schedules\u003c\/li\u003e \u003cli\u003eStaying fit and active\u003c\/li\u003e\u003c\/b\u003e  \u003cbr\u003e\u003c\/p\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47988877951205,"sku":"NP9781394196111","price":24.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781394196111.jpg?v=1761781885","url":"https:\/\/k12savings.com\/products\/calisthenics-for-dummies-isbn-9781394196111","provider":"K12savings","version":"1.0","type":"link"}