7X Your Strength Gains : Calisthenics & Bodyweight Training For Men, Women, And Clueless Beginners Over 50 9798567639573

Table of contents :
INTRODUCTION
Fitness and Age
Trainer and Guide
Benefits
PART 1 - Setting the Foundations
CHAPTER 1: The Core Principles of Everything You Need to Know About Bodyweight Strength Training
Why Bodyweight Training?
The Most Common Training Mistakes - And How to Avoid Them
What You Need to Succeed
CHAPTER 2: The Foundations of a Healthy Life
Water
Sleep
Diet
Meal Prep
CHAPTER 3: Bodyweight Training Knowledge: Proper Warm Up, Stretching and Breathing
Workout Frequency and Other Concerns
Warm-Ups
Post Workout Routine
Breathing
PART 2 - Fundamental Exercises
CHAPTER 4: Mastering The Push - Progressions For The Pushup
Pushup Form
Hand Position
Easier Variations
Pushup Progression
General Progression Option
CHAPTER 5: The Perfect Pistols: Achieving Perfect Form For Superior Legs
Squats
Squat Form
Squat Progression
CHAPTER 6: The Perfect Pullup: Progressions to The Pullup
Pullups
Pullup Progressions
CHAPTER 7: A Six Pack of Steel: Leg Raises
The Core
Progression
CHAPTER 8: Superior Spine Strength - Bridges
Bridges and You
Progression
CHAPTER 9: Powerful, Healthy Shoulders
Handstands and Shoulders
Progression
PART 3 - Building Your Perfect Routine
CHAPTER 10: Self Training
Listen
Your Routine
How to Create A Workout Plan
CONCLUSION
REFERENCES