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Jason B. Tiller - Home Workout No-Equipment Calisthenics and Bodyweight Exercises for the Lockdown: A Guide to Quarantine Strength Training and Muscle Hypertrophy

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Home Workout No-Equipment Calisthenics and Bodyweight Exercises for the Lockdown: A Guide to Quarantine Strength Training and Muscle Hypertrophy
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Jason B Tiller
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Year:
2020
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With the lockdown and quarantine been experienced in a lot of places due to the current viral pandemic, it is virtually impossible for you to carry on with life as you are used to. You cannot go out on dinner dates, the cinema, and the gym to keep fit. The absence of the gym in tour life at this time should derive you from carrying out your daily fitness routines as you can keep fit with relatively simple, no equipment calisthenics exercises to build muscle mass and strengthen your cardiovascular, musculoskeletal, and nervous system.The calisthenics workout plans bring a whole new vibe to your workout sessions, and the beauty of it is you do not need any equipment, and you can workout in almost any environment, and there is no restriction on who can partake. Calisthenics is simply the undisputed no equipment workout plan in the world. With Calisthenics, you can achieve the following and much more;Loss weight effectively and keep it offBuild your endurance levels and strengthReduce the probability of coming down with injuries to your tendons, ligaments, joints and other parts of your bodyYou can exercise in your room, the sitting room, garage, office, almost anywhereYou dont have to shell out a fortune for those exorbitant gym membership feesNo need for any complicated and expensive exercise equipment.Calisthenics is roughly translated into Beauty Strength from the Greek Language, and this can be seen from the way the workout is carried out, increasing your flexibility through the action of your bodyweight only. Some of the exercises include;Slow X ClimbersSquatsCrunchesKnee Push-upLateral LungesTricep DipsPlankStanding Trunk TwistsEtc.Find out the treasures and the proper ways of embracing Calisthenics and develop your body through holistic physical exercises. Begin your journey towards fitness today by adding this book to your shopping cart.

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Home Workout No-Equipment Calisthenics and Bodyweight Exercises for the Lockdown

A Guide to Quarantine Strength Training and Muscle Hypertrophy

Jason B. Tiller

Acknowledgements

This book could not have been written without the guidance and generosity of many people. To all of you who encouraged and stood by me, thank you.

The author retains all rights. No part of this document may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without permission in writing from the author. The unauthorized reproduction or distribution of this copyrighted work is illegal.

Disclaimer
All the information contained in this book is
purely for educational activities only. The
writer does not assert the accuracy or
wholesomeness of any info gotten from this
book. The views contained within the pages of this material are those of the author in its
entirety. The author/writer will not be held
accountable or liable for any missing
information, omissions or errors, damages,
injuries, or any losses that may occur from the use of information gotten from this book.

Contents

Introduction

The current state of health pandemic has resulted in the majority of the population being locked up indoors to avoid the continuous spread of the airborne virus, causing respiratory and other debilitating effects on the human body. With staying cooped up indoors for extended periods, it is only natural that you will begin to feel lethargic and gain an excess amount of weight. The hours drag on with the monotonous activities, and this type of sedentary lifestyle is typically not ideal. To lift your moods and at the same time keep your body fit, your only option is to exercise.

If you are the exercising type, it is evident that going to the gym during this period is out of the question, and jogging outdoors might be highly restricted or even not permissible where you live. Exercising shouldnt be seen as a one-off form of activity that you get engaged with once in a while, or during this lockdown period, it should be part and parcel of you, a lifestyle. The communal feeling of working out in the gym is no longer feasible; the only solution to keep you mental and physical wellbeing in top shape is to work out from home with relatively simple no-equipment exercises. These no-equipment home work out drills is perfect for both individuals who want to keep healthy and those who have working out daily as part of their daily routine. Staying indoors and eating without putting your body to work can be unhealthy and lead to some unwanted side effects. Hence the reason why you should factor in some form of exercise into your daily routine.

Just before you begin any sort of workout routine at home, you must get your body prepared for the session by warming up. The types of exercises that you can carry out at home are those that will require no form of equipment, and all that you will need is maybe a mat. Calisthenics is a perfect candidate to keep you fit. This form of exercise engages several muscles in the body to ensure that your whole body is fully exercised while making use of the weight of your body only. With calisthenics, all your workout plans are covered.

It is essential that while you aim to exercise and keep fit, your diet must also put into consideration. The diet is one critical part of the whole fitness regime. Working out is difficult during this lockdown period, so is also trying to maintain a diet. Thus, therefore, a perfect balance should be maintained for what you take into your body and even how much calories you burn and keeping your muscle tone in tip-top condition.

Chapter one

Starting

Full-body workouts are essential for total body health and fitness. Getting engaged with regular exercise does not just make you look good and keep your body functioning well, the essence of exercising will also be visible in some other aspects of your life such as your confidence levels, the way you relate with other folks and so much more. To begin with a new work out plan, it is only natural that you get excited and also face some form of almost inevitable challenges. For those who are not regular work out folks, you will discover that they do not fully understand the workings of the body when exercising or how the body develops after working out for a while, the proper way to exercise with no equipment and most importantly, the details of calisthenics.

The stats listed out below are an indication that working out has several medical benefits that will be of immeasurable advantage to those who engage in regular physical workouts.

- 35% reduced chances of coming down with a mental illness

- 50% reduced chances of colorectal cancer

- Physical disability, stroke or heart diseases chances are reduced by 25%

- The chances of premature death is cut down to 25%

Other reasons why you should exercise include and is not limited to;

- Regulation of blood sugar levels and insulin; the hormone insulin which assists in regulating the level of sugar in the blood is produced in the pancreas The constant exercising aids in healthy control of the amount of sugars and hence how effective the insulin will be in controlling the spike or well-regulated levels of the sugars. Type 2 diabetes and other metabolic ailments are put in check with regular exercises.

- Release of Happy Hormones ; there is a flow of the happy hormones from the brain every time you exercise, which makes you feel great, and a sense of calm comes over you. When exercising, do not set goals that you will find hard dealing with, as this can bring about a sense of unaccomplishment and depression. However, once you accomplish your set out goals, not only will your sense of worth and confidence be boosted, you will also be able to handle more intense forms of workouts as your endurance levels increase.

- Mental Alertness and Strength ; when the body is being exercised, the hippocampus, which is part of your brain responsible for the retention of information and memories, becomes active. This points to the fact that you need to exercise regularly to ultimately improve on the function of this part of the brain and, in the end, your general wellbeing.

- Cuts down on heart ailments ; when the body undergoes controlled movements in the form of workouts, the heart is strengthened as there is an increased flow of blood in and out of the muscle mass and this leads to an increase in the amount of oxygen pushed to every corner of the body. With this constant healthy flow of oxygenated blood, there is a reduced risk of stress and other cardiovascular issues that might likely arise if the body is not regularly exercised.

- Fighting addiction ; workouts help you in taking your mind of that unhealthy attachment to substances and behaviors that you are having a hard time fighting. Your mental energy is channeled to more positive endeavors, and there will be a consequential reduction in the need or those addictions. You will most likely not suffer from withdrawal symptoms associated with the cravings.

- Developing and Strengthening the muscle ; the proper and well-scheduled form of exercises that are appropriate for your age, body type, and other factors duly considered will improve muscle tone, strength, and general development. When the workout session is over, the body will begin a gradual replacement and repair of dead and worn-out muscle mass that can no longer function optimally. There is a replacement of these deteriorated muscle mass by the new protein fibers by the process of muscle hypertrophy, and this can only be achieved if you put the muscle mass you have on you to work, always.

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