Urban Calisthenics : Get Ripped and Get Strong with Progressive Street Workouts You Can Do Anywhere

If you're bored with traditional training routines and also tired of the gym, Urban Calisthenics has the bodyweight workouts you need. And all you'll need to make it happen is your body, your willpower, and a few simple pieces of equipment. With nearly 70 bodyweight exercises and 10 precision routines, Urban Calisthenics will help you create the strong, balanced, muscular body you've been dreaming about through a progressive training approach that starts with the most essential bodyweight exercises such as the push-up, the chin-up, and the lunge, and guides you through more challenging movements until you're eventually executing the most challenging bodyweight exercises of all, including the planche, the human flag, and the double clap push-up. 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-Arm, One-Leg Push-Up 54 Dip to L-Sit 56 Triple-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 Pull-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-Broad 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 Are you seeking a better way to build a stronger body that doesn't require a gym? Are you ready for the next level of fitness and a more extreme challenge? If you've grown bored or frustrated with traditional strength training methods and aren't getting the results you want, Urban Calisthenics has the workouts you need. With progressive bodyweight street workouts you can do anywhere, all you'll need to get ripped and strong is your body, a few simple pieces of equipment, and the willpower to make it happen. With nearly 70 bodyweight exercises and 10 precision routines, Urban Calisthenics will help you create the strong, balanced, muscular body you've been seeking. You'll quickly forget the gym and discover a greater level of fitness that can be achieved virtually anywhere, and at any time! · Loaded with nearly 70 exercises, from basics like the push-up, chin-up, and lunge, to superhuman movements like the planche, human flag, and the double clap push-up · Utilizes a progressive training approach that starts with basic bodyweight exercises and guides you through more challenging movements until you're ready for the most challenging bodyweight exercises of all · Features 10 high-intensity, whole-body workouts that will push you to your limits and beyond· Contains dynamic full-color photography, detailed step-by-step instruction, and positive motivation from globally recognized bodyweight training expert Tee Major Get Ripped And Get Strong With Progressive Street Workouts You Can Do Anywhere. So, You Hate The Gym, But You Want To Get Ripped And You Need A Gym To Make It All Happen, Right? Wrong! Calisthenics Are The Bodyweight Workouts You Need. And All You Need Is Your Body, A Few Simple Pieces Of Equipment, And The Willpower To Make It Happen. With Nearly 70 Bodyweight Exercises And 10 Precision Routines, You'll Be Able To Transform Your Body Anywhere And At Any Time, And Without Waiting In Line At A Gym. Urban Calisthenics Follows A Progressive Training Approach That Starts With The Most Essential Bodyweight Exercises Such As The Push-up, The Chin-up, And The Lunge, And Guides You Through More Challenging Movements Until You're Eventually Executing The Most Challenging Bodyweight Exercises Of All, Including The Planche, The Human Flag, And The Double Clap Push-up. Dynamic Full-color Photography, Detailed Guidance, And Motivation From Globally Recognized Bodyweight Training Expert Tee Major Will Make You Forget The Gym And Discover A Greater Level Of Fitness That Can Be Achieved Anywhere And Anytime. You'll Start With The Basics, Progressively Meet Goals, And Eventually Work Your Way To Superhuman Movements That Defy Gravity And Challenge Your Entire Body And Mind!