Mindful Body Calisthenics: The Ultimate Bodyweight Training Bundle Pack To Build Muscle, Lose Weight, and Increase Flexibility: 3 Books In 1

Get that body you’ve always dreamt of without sacrificing your paycheck on an overpriced gym membership. Are you tired of paying a ridiculous amount of money to your gym without actually having the urge to go there? Do you get frustrated by the jungle-like nature of the gym, just wanting to be able to workout anywhere, anytime, with little to no equipment needed for your training? Are you looking for a way to reach what seems to be a near-impossible task: you love what you see in the mirror, are confident in your own skin, and actually find it fun to workout? If you answered ‘yes’ to any of the above questions, then you and calisthenics training will get along quite well. Working out seems to get more complicated as the years go by, with new trendy equipment popping up in ads claiming to burn 10x the number of calories than ‘regular’ ways of exercising. Not only will getting this equipment be at the dispense of your hard-earned money that you could be spending elsewhere, like for groceries or special occasions, but it will also take up space in your home and create unnecessary clutter. Calisthenics is a type of strength training that involves using only your bodyweight and combines strength, balance, mobility, and flexibility for the ultimate at-home training tool, so that you can get in shape without the hassle of going to the gym or buying fancy machinery. But as with starting any new program, you’ll need to get the know-how of it all before jumping straight in. In Mindful Body Calisthenics, you will discover: Why calisthenics training is the secret you’ve been looking for to get the body you’ve always wanted, even if you’ve never succeeded in the past What to do when you hit a fitness plateau Step-by-step guidance on how to perform each exercise, allowing you to perfect your form and accelerate fat-burn for quicker results A series of the best warm-up and cool-down exercises to prevent injuries and boost performance How to train formaximum results Tips for avoiding injuries so that you never have to miss a workout Common mistakes others make in calisthenics and how to avoid them 10 tips to keep your motivation sky-high for those days when training is the last thing on your mind ...AND much, much more! It doesn’t matter how old or young you are, what experience level you have (if any), or how little space you have in your home--calisthenics training is something anyone can implement into their daily routine. And because there’s no need for equipment, this means that you don’t have to invest in any extra additions before starting your new healthy lifestyle. Through calisthenics, you will be training both mind and body to work together, allowing you to gain more body control and be in better touch with yourself. If you want to build full-body strength and finally enjoy taking care of your home that is your body, then scroll up and click the “Add to Cart” button right now. Book 1 Introduction Why Specifically Calisthenics What Do You Stand to Gain? Questions All Beginners Have Chapter 1 Mindset Who Is This Book for? What is Calisthenics? How You Benefit from Calisthenics How to Start with Calisthenics Build Foundations: Earn Your Right to Progress Don't Compare Yourself to Others Combine Strength with Movement Trust Your Body Focus on Core Alignment Chapter 2 Calisthenics Principles Overload SAID Principle Progressive Overload Leverage Training: Body vs. Machines Resistance Top Three Problems and How to Resolve Them Freedom Variety Simplicity The Solutions to These Problems Key Rules and Focal Points Patience and Consistency No Cheating Set Realistic Goals Stop Comparing Yourself to Others Maintain Diet and Lean Muscle Weight Proper Training Plan Stomp Your Ego Down Chapter 3 Flexibility and Mobility Flexibility and Mobility Exercises Overhead Mobility Chapter 4 Safety, Rest, and Recovery Safety: How to Prevent Injury in Calisthenics Calisthenics Rest and Recovery How to Plan Calisthenics Rest Days What are Rest Days? Chapter 5 Rebalance the Scales Life Lessons Discipline Learn to Manage the Fear of Failure Self-Control Self-Reliance Physical Benefits Bone Density Chronic Conditions Cognitive Decline Energy Levels Flexibility, Mobility, and Balance Greater Stamina Immune System Insomnia and Sleep Muscle Strength and Tone Performance of Everyday Tasks Posture Risk of Injury Self-Esteem Sense of Wellbeing Weight-Management and Muscle to Fat Ratio Mental and Emotional Wellbeing Giving Relating Exercising Appreciating Trying Out Direction Resilience How to Balance Healthy Eating Socially Check the Menu Healthy Snack Before Arrival Water Check How Food is Prepped and Cooked Order First Double Up on Appetizers Mindful Eating Eat Slowly and Chew Well Coffee Instead of Dessert Request a Healthy Swap Dressings and Sauces on the Side Bread Basket Salad or Soup Starters Share or Go Half-Portion Alcohol, Mixers, and Sweetened Drinks Tomato-Based vs. Creamy Sauces Be Wary of Health Claims Chapter 6 The Fuel for Lean Living General Diet Recommendations Diet Plan Ideas Eating Tips and Meal Ideas Breakfast Lunch and Dinner Chapter 7 Getting Started with Smoothies Frozen Fruit vs. Fresh Make-Ahead Smoothie Packs Quick Fix Remedies Substitutions Blending Tips and Tricks Smoothie Recipes Orange and Mango Recovery Smoothie Green Breakfast Protein Smoothie Cinnamon, Oats, and Apple Acai Berry and Mint Avocado and Matcha with Vanilla Cranberry, Banana, and Peanut Butter Quinoa with Strawberry and Banana Banana, Peach, and Honey Pineapple and Raspberries Cantaloupe and Ginger Smoothie Chapter 8 7-Day Training Guide Plan Monday Tuesday: Basic Exercises Wednesday: Rest Thursday Friday: Fat Loss Saturday: Cardio Sunday: Rest Chapter 9 Calisthenics Workout: Muscle Groups and Body Splits How Much Should You Exercise? How to Train Different Muscle Groups? What is Hypertrophy, and How to Achieve It? How to Schedule Your Workout Sessions How to Include Cardio Exercises How to Exercise Your Core Chapter 10 10 Tips for Making Motivation Last Why Have You Lost the Motivation to Exercise? When You Feel Like Giving Up, Remember to... Start Small Stick to the Basics Focus on Consistency Over Intensity Remember Why You Started Don’t Take an All-Or-Nothing Approach Stick to the Basics Remind Yourself What’s at Stake Make it Fun! How to Avoid Future Mistakes Hating on Fat Poor Diet and Cardio Optimization Focused on Result, Not the Process Chapter 11 How to Track Your Progress Intuitive vs Planned Training How to Plan Your Calisthenics Training How to Track Your Progress How to Evaluate Your Progress with Calisthenics Chapter 12 11 Biggest Myths About Calisthenics Myth #1: The Best Workout Time is Early Morning Always Do Cardio First Minimum of 20 Minutes Cardio More Cardio, More Weight Loss Cardio Machines Record Calories Burnt Accurately Myth # 2: Crunches and Sit-Ups Equal 6-Pack Abs Myth # 3: Crunches for Core Strength Fat Is Able to Become Muscle, and Vice Versa Muscle Loss Starts After 7 Days of Being Inactive Myth #4: No Pain, No Gain Myth #5: Running Is Better Than Walking Myth #6: Sports Drinks Are Healthy Myth #7: Treadmills and Running Outdoors Are Equal Myth #8: Exercise Makes You Hungry Never Do Workouts on an Empty Stomach Myth #9: Toning My Muscles Is All I Need to Do Myth #10: Men and Women Cannot Do the Same Workouts Women Should Lift Lighter and Do More Reps Yoga Is Not Proper Exercise Myth #11: Stretching Is a Must to Prevent Injuries Conclusion References Book 2 Introduction Chapter 1 The Science of Muscle Building Is the Gym Really Necessary? The Natural Calisthenics Body The Importance of Muscles Hypertrophy: How Muscles Grow The Role of Hormones in Muscle Growth Chapter 2 Nutrition Carbohydrates, Protein, and Fats Ideal Sources of Protein Calories In, Calories Out, and Building Muscle Your Basal Metabolic Rate Ideal Sources of Nutrition: The Mediterranean Diet Risks of Bad Diets Chapter 3 Rest, Recovery, and Consistency The Importance of Rest and Recovery Maximize Muscle Growth With Rest Days The Role of Protein in Recovery The Underestimated Importance of Sleep Chapter 4 Proper Exercise Selection Compound vs. Static Exercises Compound Exercises Static Exercises Whole Body Workout Pull Exercises for Upper Body Pull-Ups Chin-Ups Push Exercises for Upper Body and Core Push-Ups Dips Exercises for the Core Leg Raises Side Planks Superman Lower Body Exercises Squats Calf Raises Chapter 5 Nine Fundamental Movements to Master Pull-Ups Chin-Ups Push-Ups Dips Leg Raises Side Planks Superman Squats Calf Raises Chapter 6 Your 21-Day Workout Plans The Importance of Planning Cardio Exercise and Diet Plan A Note of Caution Positivity and Motivation Pre-Planning Principles Beginning with the Basics 21-Day Plan: Four or Five Exercises Per Session 21-Day Plan: Nine Exercises Per Session Your Initial Progress Cardiovascular Conditioning Chapter 7 Progression Mastering the Basic Levels Basic Level 1 Basic Level 2 Basic Level 3 Transitioning to Intermediate Level 1 Intermediate Level 2 Transitioning to Advanced Level 1 Transitioning to Advanced Level 2 and More Advanced Calisthenics Pull-Ups and Chin-Ups with Leg Raises Horizontal Rows Reverse Grip Horizontal Row Diamond Push Up Handstand Push Up One-Arm Push-Up/Archer Push-Up Straight Bar Dip and Parallel Bars Dip Tucked Planche Progressions Lateral Lunge Chapter 8 Troubleshooting First, Do No Harm You Are Unique Give Your Muscles Time to Build Bodyweight Calisthenics Q&As Things You Might Be Doing Wrong Chapter 9 Myths and Misconceptions Conclusion Reference List Image Sources Book 3 INTRODUCTION CHAPTER ONE: STARTING YOUR JOURNEY Weight Loss Lack Of Time/Scheduling Finding Workout Space Chapter Summary CHAPTER TWO MONTHS 1-3 Month 1 How do you feel throughout the day? Are there better ways to rest yourself to avoid injury? Are you sleeping better? Month 2 Month 3 Chapter Summary CHAPTER THREE: MONTHS 4-6 Month 4 Muscle Impact 101 Schedule: Month 5 Muscle Impact 102 Schedule: Month 6 The Ultimate Calisthenics Workout: Chapter Summary CHAPTER FOUR THE FIRST 30 DAYS Chapter Summary CHAPTER FIVE: DIET AND AVOIDING PITFALLS Rest Eating Habits The Workout Chapter Summary CHAPTER SIX: THE ULTIMATE CALISTHENICS WORKOUT Month 1 - Full Body 101 Month 2 - Full Body 102 Month 3 - Intermediate 101 Month 4 - Muscle Impact 101 Month 5 - Muscle Impact 102 Month 6 - The Ultimate Calisthenics Workout The Ultimate Calisthenics Workout Chapter Summary CHAPTER SEVEN WHEN PROBLEMS ARISE Scheduling Overexertion Boredom Chapter Summary CHAPTER EIGHT THE COOL DOWN Final Words ACKNOWLEDGMENTS