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Index
INTRODUCTION
1. PREFACE
2. WHAT IS CALISTHENICS?
3. ADVANTAGES OF CALISTHENICS
4. DISADVANTAGES OF CALISTHENICS
5. UNIQUE ASPECTS OF CALISTHENICS
6. EQUIPMENT
NUTRITION, REST, AND RECOVERY
1. NUTRITION
2. REST AND RECOVERY
PHYSICAL PREPARATION
1. WARMING UP
2. MOBILITY
3. UPPER BODY MOBILITY
4. CORE MOBILITY
5. LOWER BODY MOBILITY
6. FLEXIBILITY
7. UPPER BODY STRETCHES
8. CORE STRETCHES
9. LOWER BODY STRETCHES
THE EXERCISES
1. PUSH-UPS
2. PULL-UPS
3. DIPS
4. MUSCLE-UPS
5. HANDSTANDS
6. LEVERS
6.1 THE PLANCHE
6.2 THE FRONT LEVER
6.3 BACK LEVER
6.4 HALF LEVER
6.5 HUMAN FLAG
7. CORE FLOOR EXERCISES
8. LEG RAISE EXERCISES
9. LOWER BODY EXERCISES
10. CONDITIONING
TRAINING PROGRAM'S
1. SETTING GOALS
2. SETS, REPETITIONS, AND HOLD TIMES
3. OVER AND UNDER TRAINING
4. CREATING YOUR OWN MOVEMENTS
5. PROGRAM 1 - FUNDAMENTAL FIVE
6. PROGRAM 2 - BUILDING ON THE BASICS
7. PROGRAM 3 - LEARNING THE LEVERS
8. PROGRAM 4 - COMPLETE CALISTHENICS
9. CREATING YOUR OWN PROGRAM
10. FINAL WORD
11. ACKNOWLEDGEMENTS
12. FREQUENTLY ASKED QUESTIONS
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