Calisthenics for beginners: step-by-step Workouts to build strength at any fitness level by Matt Schifferle

This is the third book I read in calisthenics training. Unlike the last two books, this one is a book for complete beginners in calisthenics.

So let’s have a look and see how it compares with Bodyweight Strength Training Anatomy by Bret Contreras & Complete Calisthenics The ultimate guide by Ashley Kalym.

Review of Calisthenics for beginners: step by step Workouts to build strength at any fitness level.

This book is both an introduction to calisthenics training as well as an ongoing reference manual.

My review - the first section(start strong workout) is very well written and explained & is useful for both beginners & even veteran calisthenics practitioners. This section is most basic but seems most useful.

Another thing I noticed is all workouts are tagged with knee driven, core, hip driven, heart rate boosting, etc.

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Summary of Calisthenics for beginners: step by step Workouts to build strength at any fitness level.

The first section of the book defines calisthenics and lays out foundational strategies—targeting muscle groups, developing good eating habits, and establishing goal-setting techniques—for successful physical training. It will prime your mind to make the best use of the detailed workouts to follow.

The second section is the real meat and potatoes of this book and includes three distinct calisthenics programs. The first program introduces you to a series of exercises that will help your muscles and joints get a feel for calisthenics training. The second program builds off the previous exercises with routines that require more strength, stability, and body control. The final program introduces you to a selection of more advanced calisthenics moves as you continue to improve your capabilities.

The book’s closing section explores recovery techniques and the basic guidelines for creating a workout routine to fit your own goals and lifestyle. These tips will assist you in establishing productive exercise habits and the freedom to customize your workouts.

Book summmary

There is 4 chaptors in this book. Each chapter have different levels(usually 3).

Chapter 1 - Getting started

Overview

This chapter is an overview of calisthenics & muscle groups involved, eating tips & setting goals.

How calisthenics can be the total package: strength, mobility, endurance, and flexibility.

Portability, efficient full-body workout, mobility, Adaptability, etc. are the benefits of calisthenics.

Muscle Group anatomy

In this section, different muscle groups are explained with 2 pictures and short explanations.

Getting ready.

Clothing, gear, safety, and tools for getting ready are explained in this section. Also, tips on eating, nutrition, Fat burning & basic knowledge on muscle building & burning fat are explained in this section.

Finally, part of this chapter explains goal setting & creating a long-term plan based on your goals and objectives.

Chaptor 2 - The programs.

Movement patterns explained based on the movement of the body: Core, Hip driven, Knee driven, push/pull & heart rate boosting.

Level 1 - Start Strong - building a strong foundation.

In this section, basic but essential exercises are given for creating a better form & finding weaknesses and imbalances.

• HOLLOW BODY HOLD
• BOX SQUAT
• HIP BRIDGE
• INCLINE PUSH-UP
• INCLINE ROW
• INCLINE HANDSTAND
• TIGHT HANG
• MOUNTAIN CLIMBERS
• MARCHING
• CROSS-PUNCHES

A workout plan is also included in this section. This plan is based on the above-mentioned workouts.

Level 2 - Go Deeper.

This section explains even more workouts that you can build upon the movements in the first section.

• LYING LEG RAISE
• SPLIT SQUAT
• TABLE BRIDGE
• FLOOR PUSH-UP
• AUSTRALIAN PULL-UP
• HANGING TUCK
• WALL-WALKING HANDSTAND
• STANDING CALF RAISES
• SIDE PLANK
• ISOMETRIC SQUAT
• SQUAT THRUSTS
• STEP-UPS
• SIDE SKIP SHUFFLE

Level 3 - Power Up

• HANGING LEG RAISE
• BULGARIAN SPLIT SQUAT
• REVERSE PLANK
• ARCHER PUSH-UP
• PULL-UP
• FRONT LEVER
• HANDSTAND PUSH-UP
• STARFISH PLANKS
• SINGLE-LEG CALF RAISES
• TOWEL HANGS
• BURPEE
• SKI HOPS
• CROSS-PUNCH WITH FRONT KICKS

CHAPTER THREE

• FLEXIBILITY AND RESTORATION
• Cool Down Stretches
• STANDING QUAD STRETCH
• HANDS CLASP BEHIND STRETCH
• SEATED TOE PULLS
• SEATED TWIST
• SIT-BACKS
• STANDING ARM PULL
• STANDING OVERHEAD SIDE REACH
• LYING FRONT STRETCH
• Restorative Poses
• CHILD’S POSE
• LYING FRONT POSE WITH FULL BELLY BREATHING
• LYING CHAIR POSE
• HEALTHY HABITS AND MINDSET

CHAPTER FOUR

• ONWARD
• DEALING WITH SELF-DOUBT AND FRUSTRATION
• BUILDING YOUR OWN WORKOUTS
• WORKOUT LOG
• BLANK
• WORKOUT
• LOG
• RESOURCES