Pure Calisthenics - Calisthenics: The SUPERHUMAN Stack: 150 Bodyweight Exercises | The #1 Complete Bodyweight Training Guide

Copyright 2016

Pure Calisthenics

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission and consent of the publisher, except in the case of brief quotations embodied in product reviews and certain other non-commercial uses permitted by copyright law.

Disclaimer:

This guide has been created for informational and reference purposes only. The author, publisher and other affiliated parties cannot be held in any way accountable for any personal injuries or damage allegedly resulting from the information contained herein, or from any misuse of such guidance. Although strict measures have been taken to provide accurate information, the parties involved with the creation and publication of this guide take no responsibility for any issues that may arise from alleged discrepancies contained herein. It is strongly recommended that you consult a physician, personal trainer and nutritionist prior to commencing this or any other workout or diet plan. This guide is not a substitute for professional personal guidance from a qualified medical professional. If you feel pain or discomfort at any point during the exercises contained herein, cease the activity immediately and seek medical guidance. This resource has been created to teach calisthenics in a progressive way, and you should not advance until you have completed the simpler exercises as recommended with perfect form. It is strongly recommended that you use a spotter or personal trainer at all times.

calisthenics

[kal- uh s- then -iks]

Noun

1. Gymnastic exercises designed to develop physical strength, vigor and grace of movement, usually performed with little or no special apparatus.

Origin

Greek kallos beauty + sthenos strength + -ics.

Before you Begin:

B onus Gift: Free Calisthenics Training Program

As a token of gratitude for picking up this book wed love to give you a free bodyweight exercise program to help you on your way to superhuman!

You will find yours at the back of this book!

Introduction

Congratulations, you have just invested in the worlds most effective training system. This book will teach you the art of bodyweight exercise and show you exactly how to achieve an EXPLOSIVELY strong, fit and flexible body.

The SUPERHUMAN Stack combines our bestselling books Upper Body BLAST, Lower Body BLITZ and Core CRUSH to create the undisputed #1 complete bodyweight training guide. Follow our professional guidance to the letter, stick to the structure set out and you will experience MIND-BLOWING results.

Whether you are completely new to exercise or switching over to calisthenics from weightlifting or anything else, this book is for you. Get started now and take the first step on the path to a stronger, fitter, more powerful you.

To stay up to date with the latest trends in bodyweight exercise, please join us online at purecalisthenics.com for training tips, equipment reviews, nutrition advice and more. You can also find us on Twitter and Facebook - just search Pure Calisthenics.

For more calisthenics resources, check out our full range of books by searching Pure Calisthenics on Amazon. For now, its time to get down to business. Read on, comrade, and unlock your potential with The SUPERHUMAN Stack.

Train hard!

The Pure Calisthenics Team

How to Use This Book

This book is your training bible. You should not merely read the words; you should LIVE by them. Yes, there will be times when you want to give up, but pressing on ahead is what separates the best from the rest.

Use these 4 quick tips to help maximize your results:

1. Prepare

Dont just dive straight into the exercises headfirst and go crazy, you will put yourself at risk of injury. Read through the introductory chapters of this book so you know exactly how to approach your training.

2. Focus

Calisthenics is not just about physical strength, but also mental fortitude. Your friends may swear by free weights and theres nothing wrong with that if they want to train isolated muscle groups. You, however, are training to achieve complete body perfection and you must stand by your decision. Dont allow anyone to influence your thinking you are training for YOUR goals, not theirs.

3. Commit

As with any form of exercise, you need to be fully committed to a consistent workout program if you want to see results. Dont think you can simply throw in a few bodyweight movements here and there and go home looking like a Greek god. Calisthenics requires you to GIVE everything if you want to TAKE everything. Follow a proper training schedule and stick to it. Youll find a link to our free program at the back of this book.

4. Think Long-Term

Following on from the above, it is important to maintain a long-term vision for your training. There is no miracle formula for a better body, but calisthenics is as close as you can get. Set realistic goals and commit to achieving them within a reasonable time frame and, in time, you will achieve incredible levels of strength and physical ability. Dont forget to keep track of your progress and celebrate the little wins along the way.

Now the pep talk is out of the way, lets move on!

1. What is Calisthenics?

If youre reading this book then the chances are youve already looked into calisthenics, probably read a few articles online and watched some videos of seemingly superhuman feats of strength by famous practitioners on YouTube.

These guys have it all; traps that reach up to their ears, sculpted shoulders, bulging chests, forearms like Popeye, abs you could grate cheese on and legs that could propel them to the moon. And all without pumping iron? Well, pretty much.

How Does it Work?

Calisthenics, by definition, is a form of exercise that consists of various gross motor movements using your own bodyweight for resistance, normally without equipment or apparatus, with the exception of basic items such as a pull-up bar or parallettes.

This is the art of training your body as nature intended; not by isolating muscle groups and using complex man-made machinery that you would never find out in the real world, but by using the tools you are already equipped with. With calisthenics, your body is your gym, and the world is your playground.

What Does it Do?

Calisthenics is the art of strengthening your entire body as a unit, eliminating each weak link in the chain until every fiber of your being is working in total harmony to produce extraordinary levels of strength.

Training like this achieves results you can use in the real world. Think about it, how often do you need to bicep curl something, or flap cables around over your head in everyday life? These are all man-made inventions designed to make single muscle groups strong IN THE GYM, but as soon as we step outside it becomes somewhat irrelevant.

To perform at maximum capacity in everyday life, or to acquire formidable strength and fitness for your sport, you need to be strong everywhere, not just in certain places.

Calisthenics strengthens every muscle group and every link between those muscle groups. It is the ultimate form of exercise for creating true strength that you can use every day, whether it be for regular tasks, your favorite sport or just showing off!