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The Calisthenics Codex: Fifty Exercises for Functional Fitness

The Calisthenics Codex: Fifty Exercises for Functional Fitness

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The Calisthenics Codex: Fifty Exercises for Functional Fitness

4/5 (5 évaluations)
108 pages
41 minutes
May 30, 2015


Centuries old and still going strong, calisthenics remain the most effective and efficient way to get in shape and stay that way. Whether you are a beginner just starting out, a dedicated weekday or weekend warrior craving variety, or a hardcore athlete looking for a fresh perspective or a new challenge, "The Calisthenics Codex" has something for you.

People who know the truth about functional fitness -- from elite military forces to boxers, MMA fighters, models and actors -- rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of "The Calisthenics Codex", fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination. What are you waiting for?

Over 2,000,000 possible workouts! "The Calisthenics Codex" features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like "Gym Class Flashback", "Steampunk Nightmare", and "Self Destruct Sequence" to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.

Beginners get started right, with easy calisthenics such as Front Planks, Dirty Dogs and Lunges, and learn how to warm up, cool down, and stretch. Advanced players are presented with brutal exercises like Barrel Roll Push-ups, Hindu Squats, and Bodybuilders, and face tough challenges like "Gut Check" and "Death March."

And as an added bonus, you'll find out how to complete any workout and get your name in the Calisthenics Codex Hall of Fame!

No equipment. No gym memberships. No excuses. Download "The Calisthenics Codex" and get started today.

May 30, 2015

À propos de l'auteur

Robert Mitchell is a writer, martial arts expert, and deacon in the Old Catholic tradition from Richmond, VA. A martial artist for over thirty years, he is the founder and first elder of Cabal Fang, an martial art that marries practical self-defense techniques with the wonders of the Western Mysteries. In 2011 he was awarded the rank of Master by the Combat Martial Arts Practitioners Association, and in 2019 became an authorized instructor of Mark Hatmaker's Frontier Rough & Tumble Martial arts program.On the subject of martial arts and related topics he has penned "Cabal Fang: Complete Study Course from Querent to Elder" and "The Calisthenics Codex" which has been in Smashword's Top 10 fitness books since its publication in 2015. His fiction works include the novels "Chatters on the Tide," "Ghilan" and "The 14th Mansion," as well as numerous poems, ‘zines, comic books, and short pieces. His work has appeared in the Journal of Asian Martial Arts, Hulltown 360 Literary Journal, and more.He graduated from the University of Virginia in 1983 with a B.A. in English. He and his wife are the proud parents of four children and five grandchildren.

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  • In other words, it should be just about as hard for a person at the Advanced level to do forty (40) regular Knuckle Push-ups as it is for an Intermediate level person to do forty (40) on knees.

  • If you’re new to working out, give yourself time to progress. Beginners should limit workouts, exclusive of warm-up and cool down, to fifteen (15) minutes, Intermediates to thirty (30) minutes, and Advanced to one (1) hour.

  • Plan to spend at least ninety (90) days at each level before going to the next. Muscles get stronger three (3) times faster than tendons and ligaments -- push too hard and you will blow something!

  • Beginners should work out no more than two (2) times a week, Intermediates no more than three (3) times a week, and Advanced no more than five (5) times per week.

  • When you’re fully cooled down (your heart rate is 100 bpm or less -- that’s 25 beats in 15 seconds by your watch) it’s time to stretch.

Aperçu du livre

The Calisthenics Codex - Robert Mitchell, Jr



The author and publisher make no representation or warranties with respect to the safety, accuracy, applicability, suitability, or completeness of the contents of this book. It is for educational purposes only.

The author and publisher disclaim any warranties express or implied, and shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided as is, and without warranties.

As always, see your doctor before beginning any fitness regimen.

Author and publisher are not responsible for injuries associated with the exercises, workout regimens, or other material presented.

1. Introduction and FAQ

Calisthenics are as old as civilization. In the course of researching this book I found evidence of calisthenics practice in ancient Egypt, Greece, India, the Caucasus, and the Far East. What I learned is that at some point it in the distant past it became clear to the human race that if you wanted to excel at a physical activity of one kind or another -- whether it be war, wrestling, dance, or what-have-you -- it was beneficial to push past the demands of the activity itself during practice.

Thousands of years old and still going strong, calisthenics are here to stay. And for good reason:

* You get fit.

* You don’t need a gym.

* You don’t need equipment.

The end result is a workout regimen that’s effective, cheap, and versatile.

What are Calisthenics?

When you want a definition you’re supposed to look in a dictionary, so that’s what I did. A dictionary I found dated 1909 defined calisthenics as ‘gymnastics for girls.’ That one was clearly out of line, not just with my idea of what calisthenics are, but with modern ideas of both gender equality and common usage! I searched high and low and I couldn’t find anything that was brief and made sense. So I hope you don’t mind that I broke with the traditional dictionary definition and made up my own:

Calisthenics are repetitive exercises, done more or less in place, requiring no equipment.

Nowadays there is a tendency to classify exercises like Pull-ups, Rope Climbs, and Flying Rings as calisthenics. To my mind, exercises of that nature are more accurately filed under Gymnastics. What’s great about calisthenics as I’ve defined them is that they fill the void between aerobic exercises like running (not done in place) or jumping rope (equipment required), gymnastics (specialized equipment required) and anaerobic exercises like lifting weights (heavy equipment required). If you’ve ever done calisthenics you know that they reside in a wonderful little world of exhaustion all their own.

And they’re free. You don’t need a gym membership and you don’t need to go shopping. All you need is your bodyweight, and all you need to do is start moving it in order to get in shape.

Hold on, you forgot...

Maybe you think I forgot an exercise? Maybe, but I doubt it. If it’s a calisthenics exercise there’s a high likelihood I’ve done it or at least seen it in a book or online. Whatever it is you’re thinking of, I most likely left it out on purpose. Some were left out because they don’t fit the above definition, some because they’re so similar to another exercise that they aren’t worthy of mention, others because they carry a high injury risk and/or should be taught by a coach (like Single-leg Squats a.k.a.

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  • (5/5)
    A compendium of bodyweight style movements........great workouts for all levels!! No gym...no equipment...no excuses!