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Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level Paperback – April 14, 2020
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From the Publisher
Just one of many calisthenics to try: THE BOX SQUAT
The squat movement will condition every muscle in your lower body, including your quads, calves, hamstrings, and hips. Practicing box squats will iron out any bad habits and ensure your legs stay healthy.
How To Do It:
Start by standing upright with your heels right next to the box or bench you will be using. Reach out with your hands in front of you to provide a counter-balance. Begin the movement by sitting back with your hips while bending your knees forward to lower yourself down. Track your knees in the same direction as your toes while you descend. Touch the box gently with your hips and begin standing up while pressing down into your heels.
Aim to complete three sets of 30 squats with smooth and controlled reps. Be sure to keep your heels on the floor at all times and don’t let your feet twist or rock against the floor. Your feet should be still, as if they are set in concrete. Also, ensure your knees track in the same direction that your toes are pointing throughout each rep. You can vary this exercise by adjusting the height of the box.
“Formerly being one of the millions of morbidly obese people in America, much of Matt’s philosophy and strategies toward fitness have helped me when going from 40% body fat to 13% body fat. I recommend Calisthenics for Beginners for anyone who desires a fun lifetime strategy to better health.” ―Michael Cook aka Drop Weight Daddy
“Calisthenics for Beginners is an excellent read for those who are looking to start their fitness journey on the right track. Matt keeps it simple, and he keeps it effective. The workouts can be completed at any given location without having to go to a gym, and his approach to diet and nutrition will help you understand how you can make healthy eating an enjoyable part of your lifestyle. Matt's passion for helping others explains why he is one of the most well-known faces in the calisthenics community; if you think his YouTube videos are great, you're going to LOVE what Matt has in store for you within this book!” ―Jake Gay, founder of JG Calisthenics (www.jgcalisthenics.co.uk)
“Calisthenics for Beginners is another Red Delta Project classic. It is rooted in simplicity, and that’s a good thing. If you are new to exercise, this book will help you successfully launch your fitness journey.” ―Al Painter, fitness trainer, BA, NASM-CPT, PES, CES, TRX, Stick Mobility Coach
About the Author
Matt Schifferle is a Certified Calisthenics Coach in Denver, Colorado, and a team leader for the Dragon Door Progressive Calisthenics Certification. He is also the founder of the Red Delta Project, a collection of YouTube videos, podcasts, and books about bodyweight training and diet-free healthy eating.
- Item Weight : 12.8 ounces
- Paperback : 162 pages
- ISBN-10 : 1646111680
- ISBN-13 : 978-1646111688
- Product Dimensions : 7.4 x 0.5 x 9.1 inches
- Publisher : Rockridge Press (April 14, 2020)
- Language: : English
- Best Sellers Rank: #85,987 in Books (See Top 100 in Books)
- Customer Reviews:
Top reviews from the United States
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The book presumes you have access to a chin up bar - bar, not handles.
"Oh, that's no problem," you say to yourself, "I will never do a chin up."
Other exercises use the chin up bar, too.
Very good stretches. Straightforward directions, good text.