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Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise
The ultimate guide to bodyweight exercises for anyone interested in taking their workouts to the next level without the use of weights, machines, or expensive gym memberships
Complete Calisthenics is an essential guide for anyone interested in losing weight, building core strength, and taking their workouts to the next level. Author and trainer Ashley Kalym has designed a comprehensive, easy-to-follow guide to calisthenics using only one's own bodyweight for resistance. Readers will learn how to execute a wide range of exercises such as push-ups, pull-ups, core development movements, and lower-body routines. Also included are easy-to-follow instructions for the planche, the front and back lever, handstands, handstand push-ups, muscle-ups, leg training, and other key exercises. Complete Calisthenics includes essential information on workout preparation, simple props, nutrition, and an assortment of diverse training routines.
New to this second edition are enhanced muscle-building exercises, instructions for optimal rest and recovery, and an assortment of original recipes. Kalym also includes samples from his personal food diary. With over 500 instructional photos, Complete Calisthenics takes readers on a path to creating physical endurance, agility, and power. The book is suitable for every level of athlete, from beginner to experienced.
Complete Calisthenics is an essential guide for anyone interested in losing weight, building core strength, and taking their workouts to the next level. Author and trainer Ashley Kalym has designed a comprehensive, easy-to-follow guide to calisthenics using only one's own bodyweight for resistance. Readers will learn how to execute a wide range of exercises such as push-ups, pull-ups, core development movements, and lower-body routines. Also included are easy-to-follow instructions for the planche, the front and back lever, handstands, handstand push-ups, muscle-ups, leg training, and other key exercises. Complete Calisthenics includes essential information on workout preparation, simple props, nutrition, and an assortment of diverse training routines.
New to this second edition are enhanced muscle-building exercises, instructions for optimal rest and recovery, and an assortment of original recipes. Kalym also includes samples from his personal food diary. With over 500 instructional photos, Complete Calisthenics takes readers on a path to creating physical endurance, agility, and power. The book is suitable for every level of athlete, from beginner to experienced.
336 pages, Paperback
First published April 13, 2014
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1991 people want to read
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Displaying 1 - 30 of 48 reviews
January 31, 2019
Complete Calisthenics is pretty well what the title claims - complete. Now, I'm sure there are some exercises Ashley Kalym left out, but what he has given us is encyclopedic and focused. His goal in writing is to share with readers how to use body weight exercises to develop as much strength as possible. I believe he achieved his goal. I say I believe he has achieved his goal because I don't know for sure - it would take me a few years of putting this into practice to know for certain.
He present five fundamental exercises that one needs to master before moving on to more difficult movements. They sound simple, until you hone in on the need for perfect form in these five to get every ounce of benefit (strength gain, flexibility, mobility, etc.) from the exercises. The five: push-ups, triceps dips, pull-ups, hanging knee raises, and squats. If you can't do one or more of these in the beginning do not despair, Ashley offers a variety of exercises to build up enough strength to do these five.
Some of the most difficult exercises he offers are the planche, the levers, and the human flag. It will take most readers a good amount of time to work up to those. Of course, no one is obligated to attain those movements.
One of the best features of the book is that the author provides a 3-5 step description of every exercise so the reader can grasp what needs to be happening when doing the exercise. These are well-written descriptions! After the description and some points to focus on there is a series of pictures showing the author performing the exercise. I cannot imagine a clearer way to present this information in book format. Kudos to the author!
Another great bit of information is about doing sets and repetitions versus static holds. Not all exercises are geared to sets and reps, but rather the duration of the hold. The author talks about realistic goals to shoot for. For example, he mentions that he knows many people who can crank out 50 good push-ups, but he doesn't know anyone who can crank out 50 planche push-ups. The planche push-up combines a relatively simple move - the push-up - with one of the most difficult positions - the planche - creating a combination that is extremely strenuous on the human body. To do the planche push-up requires some pretty intense effort and incredible strength.
The book concludes with some suggestions for sequencing - stringing movements together. These include basic, intermediate, and advanced sequences. The author talks about programs, but each person is different so he doesn't prescribe much. The most detailed program he outlines is mastery of the Fundamental Five. He presents a program, Building on the Basics, to build on that foundation using exercises of slightly more difficulty - this program includes some details about days and exercises, but is less prescriptive. The third program is "Learning the Levers" and, you guessed it, he is even less prescriptive here. But, he presumes the reader has gained experience and knowledge and can begin to train according to his or her own body and scheduling. The final program he presents is "Complete Calisthenics". And, it is!
One consideration, which the author discusses, is knowing why you want to do calisthenics. What are your goals? He expects goals to change over time and with progression. But, he also knows that without one or more goals in the beginning one will likely abandon the effort - because it takes a lot of effort and commitment.
Overall, this is a great book, especially for those who don't know much about calisthenics or who don't have much strength to begin with. Enjoy! Enjoy the book and enjoy the exercise!
He present five fundamental exercises that one needs to master before moving on to more difficult movements. They sound simple, until you hone in on the need for perfect form in these five to get every ounce of benefit (strength gain, flexibility, mobility, etc.) from the exercises. The five: push-ups, triceps dips, pull-ups, hanging knee raises, and squats. If you can't do one or more of these in the beginning do not despair, Ashley offers a variety of exercises to build up enough strength to do these five.
Some of the most difficult exercises he offers are the planche, the levers, and the human flag. It will take most readers a good amount of time to work up to those. Of course, no one is obligated to attain those movements.
One of the best features of the book is that the author provides a 3-5 step description of every exercise so the reader can grasp what needs to be happening when doing the exercise. These are well-written descriptions! After the description and some points to focus on there is a series of pictures showing the author performing the exercise. I cannot imagine a clearer way to present this information in book format. Kudos to the author!
Another great bit of information is about doing sets and repetitions versus static holds. Not all exercises are geared to sets and reps, but rather the duration of the hold. The author talks about realistic goals to shoot for. For example, he mentions that he knows many people who can crank out 50 good push-ups, but he doesn't know anyone who can crank out 50 planche push-ups. The planche push-up combines a relatively simple move - the push-up - with one of the most difficult positions - the planche - creating a combination that is extremely strenuous on the human body. To do the planche push-up requires some pretty intense effort and incredible strength.
The book concludes with some suggestions for sequencing - stringing movements together. These include basic, intermediate, and advanced sequences. The author talks about programs, but each person is different so he doesn't prescribe much. The most detailed program he outlines is mastery of the Fundamental Five. He presents a program, Building on the Basics, to build on that foundation using exercises of slightly more difficulty - this program includes some details about days and exercises, but is less prescriptive. The third program is "Learning the Levers" and, you guessed it, he is even less prescriptive here. But, he presumes the reader has gained experience and knowledge and can begin to train according to his or her own body and scheduling. The final program he presents is "Complete Calisthenics". And, it is!
One consideration, which the author discusses, is knowing why you want to do calisthenics. What are your goals? He expects goals to change over time and with progression. But, he also knows that without one or more goals in the beginning one will likely abandon the effort - because it takes a lot of effort and commitment.
Overall, this is a great book, especially for those who don't know much about calisthenics or who don't have much strength to begin with. Enjoy! Enjoy the book and enjoy the exercise!
May 14, 2016
Best resource to start with calisthenics
I bought this book looking for a strength routine that better accompanies my Brazilian Jiujitsu Training. I also bought convict conditioning which is also a good book but find this book much more practical. This book has clearer instruction, also covers basic conditioning, mobility and stretching exercises; I find the pictures more useful and the standard exercise routines easier to put in practice. All I'm all I would say this book has the more modern approach to body weight strength training / calisthenics and I also don't really need the whole prison narrative for motivation.
I bought this book looking for a strength routine that better accompanies my Brazilian Jiujitsu Training. I also bought convict conditioning which is also a good book but find this book much more practical. This book has clearer instruction, also covers basic conditioning, mobility and stretching exercises; I find the pictures more useful and the standard exercise routines easier to put in practice. All I'm all I would say this book has the more modern approach to body weight strength training / calisthenics and I also don't really need the whole prison narrative for motivation.
March 25, 2020
Calisthenics (from the Greek 'kallos': beauty, and 'sthenos': strength) is a pompous sounding-name for fitness you can perform anytime and anywhere, with no equipment or the bare minimum. In other words: your body is your own gym.
Now, in our body-obsessed era when a whole industry is out there trying to scam you left, right, and centre this might sound like the gym of the poor. Yet it's what fitness has always been about, and it's bloody efficient too. Trust the author: he is an ex-Royal Marine, who also looks up to gymnasts and such for role-model when it comes to body strength and athleticism. Well, with more than 300 pages (500 photographs) of exercises in here, this guide will surely help keeping your workout fun, varied, and challenging!
I personally love it - I always get back to it when bored with my training routine.
Now, in our body-obsessed era when a whole industry is out there trying to scam you left, right, and centre this might sound like the gym of the poor. Yet it's what fitness has always been about, and it's bloody efficient too. Trust the author: he is an ex-Royal Marine, who also looks up to gymnasts and such for role-model when it comes to body strength and athleticism. Well, with more than 300 pages (500 photographs) of exercises in here, this guide will surely help keeping your workout fun, varied, and challenging!
I personally love it - I always get back to it when bored with my training routine.
October 10, 2017
“Complete Calisthenics” delivers an overview of body-weight exercises, as well as the information needed to begin a calisthenic workout program. It covers advanced exercises such as planches, levers, and flags, but it also provides simplified modifications and progressions for said advanced exercises for those who aren’t ready to leap into gymnast level practice. I’d say this book is ideal for an intermediate level practitioner or, at least, someone in sound physical shape who can knock out several push-ups and at least a few pull-ups. It offers one the information necessary to gradually progress toward the most advanced levels. While there are simplified modifications, a beginner who is out of shape may need more content on capacity-building and simplified modifications to get started.
The first six chapters form an introduction and give essential background information on equipment, nutrition, rest / recovery, warming up / mobility, and flexibility. The warming up and stretching sections provide many photos and explanations of key points, just as the later exercise sections do.
Chapters seven through twenty describe and demonstrate the various exercises. These chapters can be divided into the first five chapters (ch. 7 through 11) that cover upper-body push and pull exercises (i.e. push-ups, pull-ups, dips, muscle-ups, and handstands.) Each of the aforementioned exercises has a range of variations offered--some easier and many harder than the basic. Chapters 12 through 16 explore levers (planche, front lever, back lever, half lever, and human flag) and these offer progressions, variations, and various approaches to entering the pose—since most practitioners will not be able to proceed straight to the full expression of the technique. Chapters 17 through 20 delve into the core, lower body, and full-body exercises. These are: floor core exercises (17), leg raises (18), lower body / leg exercises (19), and conditioning exercises--i.e. the full-body exercises that get the heart pumping (20.)
The last two chapters suggest an approach to building a training program and offer an FAQ, respectively. The approach suggested involves four levels. The first is called “the fundamental five” and it is built around push-ups, pull-ups, dips, hanging knee raises, and squats. The next builds upon the first and prepares one to transition to the third, which focuses on learning to do the levers. The final is called “complete calisthenics” and it incorporates all the advanced. The author also describes how one might approach optimizing one’s program to one’s needs and abilities.
The one thing that I missed is a discussion of intervals. Even if the author doesn’t use or recommend such an approach (timed work/rest), I expected he would discuss his rationale. In the FAQ, he does mention that the reason that he doesn’t discuss periodization (having occasional light spells for long-term recovery) is because they must be tailored to the needs / fitness level of the individual. At any rate, the role of time in workouts was conspicuously absent.
That said, I found this book to be quite well done overall. The pictures are explicit. The write-ups mention important points of consideration—e.g. safety challenges. There’s a thorough coverage of progressions and modifications. I’d recommend this book for anyone who practices calisthenics. Again, it’s probably a little more suitable for someone who either has an existing practice that they’d like to ramp up, or at least someone who has a reasonable level of fitness starting out.
The first six chapters form an introduction and give essential background information on equipment, nutrition, rest / recovery, warming up / mobility, and flexibility. The warming up and stretching sections provide many photos and explanations of key points, just as the later exercise sections do.
Chapters seven through twenty describe and demonstrate the various exercises. These chapters can be divided into the first five chapters (ch. 7 through 11) that cover upper-body push and pull exercises (i.e. push-ups, pull-ups, dips, muscle-ups, and handstands.) Each of the aforementioned exercises has a range of variations offered--some easier and many harder than the basic. Chapters 12 through 16 explore levers (planche, front lever, back lever, half lever, and human flag) and these offer progressions, variations, and various approaches to entering the pose—since most practitioners will not be able to proceed straight to the full expression of the technique. Chapters 17 through 20 delve into the core, lower body, and full-body exercises. These are: floor core exercises (17), leg raises (18), lower body / leg exercises (19), and conditioning exercises--i.e. the full-body exercises that get the heart pumping (20.)
The last two chapters suggest an approach to building a training program and offer an FAQ, respectively. The approach suggested involves four levels. The first is called “the fundamental five” and it is built around push-ups, pull-ups, dips, hanging knee raises, and squats. The next builds upon the first and prepares one to transition to the third, which focuses on learning to do the levers. The final is called “complete calisthenics” and it incorporates all the advanced. The author also describes how one might approach optimizing one’s program to one’s needs and abilities.
The one thing that I missed is a discussion of intervals. Even if the author doesn’t use or recommend such an approach (timed work/rest), I expected he would discuss his rationale. In the FAQ, he does mention that the reason that he doesn’t discuss periodization (having occasional light spells for long-term recovery) is because they must be tailored to the needs / fitness level of the individual. At any rate, the role of time in workouts was conspicuously absent.
That said, I found this book to be quite well done overall. The pictures are explicit. The write-ups mention important points of consideration—e.g. safety challenges. There’s a thorough coverage of progressions and modifications. I’d recommend this book for anyone who practices calisthenics. Again, it’s probably a little more suitable for someone who either has an existing practice that they’d like to ramp up, or at least someone who has a reasonable level of fitness starting out.
July 14, 2020
This book is valuable for amateur and committed calisthenics practitioners. I’ve gone on and off calisthenics training. Every time I come back, this book provides a program for the stage I’m at and instructions for every exercise I need. The training schedules in the back help you move at your pace towards the more advanced moves. I don’t feel any need to browse through other resources online, because this book has everything I need.
December 13, 2014
Recommended for the more advanced
This is a well written book. Unfortunately this is geared towards those that are more elite in their athletic ability and want to go beyond. If you are not advanced or elite I would recommend a handful of other books on calisthenics or body weight training.
This is a well written book. Unfortunately this is geared towards those that are more elite in their athletic ability and want to go beyond. If you are not advanced or elite I would recommend a handful of other books on calisthenics or body weight training.
July 22, 2020
If you are looking to move from a base of general push-ups/sit-ups/pull-ups to a higher level of strength then this book is a great guide.
Personal Gems
+The mobility exercise of scapula push-ups/dips/pull-ups were a god send for my back mobility. I do a lot of paddling as well as calisthenics and adding these to my routine was great!
+There are 'Teaching Tips' boxes spread throughout the book; These were excellent to show common mistakes and what should be focused on for exercises. Great for my own learning and also work in physical education.
Pros
+Ashley's writing style is easy going and the book sound like you have a coach there with you.
+Basic elements of defining calisthenics, equipment (Ashley pleasingly outlines a minimalist approach), nutrition and rest/recovery is covered;
+Warming up, mobility, and flexibility is covered well. With a set of key mobility exercises (e.g., foam rolling and scapula pull-ups)
+Exercises are structured well into categories that are easy to understand (e.g., push-ups, dips, handstands, core);
+Exercise progressions are well structured to allow for beginners to follow the progression as they get stronger. I found this extremely important for me around elements such as levers;
Cons
Not really cons, as the book does not claim to cover this information, but:
+If you are seeking in-depth information on physiology and programming then there are other books out there.
+There a no ring exercises. This does not bother me, but some may be seeking this higher level of training.
If you are looking to increase your general calisthenics skills and knowledge this book is a must read at some point.
Personal Gems
+The mobility exercise of scapula push-ups/dips/pull-ups were a god send for my back mobility. I do a lot of paddling as well as calisthenics and adding these to my routine was great!
+There are 'Teaching Tips' boxes spread throughout the book; These were excellent to show common mistakes and what should be focused on for exercises. Great for my own learning and also work in physical education.
Pros
+Ashley's writing style is easy going and the book sound like you have a coach there with you.
+Basic elements of defining calisthenics, equipment (Ashley pleasingly outlines a minimalist approach), nutrition and rest/recovery is covered;
+Warming up, mobility, and flexibility is covered well. With a set of key mobility exercises (e.g., foam rolling and scapula pull-ups)
+Exercises are structured well into categories that are easy to understand (e.g., push-ups, dips, handstands, core);
+Exercise progressions are well structured to allow for beginners to follow the progression as they get stronger. I found this extremely important for me around elements such as levers;
Cons
Not really cons, as the book does not claim to cover this information, but:
+If you are seeking in-depth information on physiology and programming then there are other books out there.
+There a no ring exercises. This does not bother me, but some may be seeking this higher level of training.
If you are looking to increase your general calisthenics skills and knowledge this book is a must read at some point.
March 4, 2015
In 2014 I set a goal of doing 100 push ups, which was mostly successful (made it to 86) so for 2015 I looked around and through out the idea to be able to do a planche (a gymnastic type hold). I started looking into getting push up handles and slowly shifted over to looking at parallettes and then looking through” how to” books and videos which lead me to this one.
Great pictures on how to do all the exercises and a few good things to watch out for to increase overall health (sleep more, drink more water, eat right, listen to your body and don’t over train) nothing to in depth which is fine as those topics are outside the scope of this book. sometimes the writing is a bro-like as in “this will totes get you ripped bro”. The exercises are divided into pushing, pulling, lifting, dipping, and core. He has three training programs at the end of the book that get progressively harder. been working on the first one for about a week and so far so good, if i keep it up we will see what the end of the year looks like.
Great pictures on how to do all the exercises and a few good things to watch out for to increase overall health (sleep more, drink more water, eat right, listen to your body and don’t over train) nothing to in depth which is fine as those topics are outside the scope of this book. sometimes the writing is a bro-like as in “this will totes get you ripped bro”. The exercises are divided into pushing, pulling, lifting, dipping, and core. He has three training programs at the end of the book that get progressively harder. been working on the first one for about a week and so far so good, if i keep it up we will see what the end of the year looks like.
October 23, 2022
I really like this book compared to the other calisthenics book I read called Convict Conditioning.
This book is more complete and gives much better and more realistic exercise progressions.
I also like that it gives a good short summary of the history of calisthenics.
If I'm going to recommend only one book about calisthenics that will teach you everything you need to start with calisthenics and eventually progress to an advanced level, this would be the book.
This book is more complete and gives much better and more realistic exercise progressions.
I also like that it gives a good short summary of the history of calisthenics.
If I'm going to recommend only one book about calisthenics that will teach you everything you need to start with calisthenics and eventually progress to an advanced level, this would be the book.
October 12, 2016
The real deal - passion meets instruction
I'd favorably compare this excellent book to super popular Convict Conditioning. It's similar but more challenging for its use of gymnastics conditioning exercises and spares us the lectures on prison culture etc. Love this book. Must read for bodyweight enthusiasts.
I'd favorably compare this excellent book to super popular Convict Conditioning. It's similar but more challenging for its use of gymnastics conditioning exercises and spares us the lectures on prison culture etc. Love this book. Must read for bodyweight enthusiasts.
February 2, 2025
I got what I wanted out of this book, as it gave me a clear idea of how to progress with calisthenic training. However, I found that the overall format and execution could have been improved, and it could have provided more information, especially considering its claim to be "complete."
I liked how the book builds from a complete beginner to an expert level. The progression path is clear, the methods for transitioning from easy to intermediate exercises are useful, and the workout routines—along with the KPIs for progression—are great. The photos are also clear and make it easy to understand the correct form.
Where it could have been improved is in the inclusion of diagrams for each exercise that highlight the muscle groups most engaged with correct form. This would have complemented the pictures and further validated proper technique. I also found a lot of the information repetitive, which is understandable for a reference book but could have been minimized by better organising slight variations of a given exercise.
I read the physical copy of the book, and there were many references like "see further up" or "look below," which didn’t make sense in print. These were likely intended for a digital or PDF version, making navigation in the physical book a bit confusing.
Overall, I got enough value from the book to recommend it, but I definitely see areas for improvement to make it a more truly "complete" and useful resource.
May 13, 2017
I found this to be a good no nonsense read on bodyweight training overall. Good ideas for workouts and progressing the complexity and difficulty of training.
Bodyweight training has always been of interest to me since you carry the weight so why not exercise with it? Some of the exercises are hard and will take time to progress through. I have a long way to go if I want to be able to complete these exercises! The important thing is to start, be patient, be consistent, and persevere.
I liked the writing style, very personable, and written with passion from someone who very clearly understands what he's doing. I liked it.
Bodyweight training has always been of interest to me since you carry the weight so why not exercise with it? Some of the exercises are hard and will take time to progress through. I have a long way to go if I want to be able to complete these exercises! The important thing is to start, be patient, be consistent, and persevere.
I liked the writing style, very personable, and written with passion from someone who very clearly understands what he's doing. I liked it.
January 30, 2019
The bible of calisthenics
I am just starting out on my calisthenics journey as I wanted to be able to workout anywhere, anytime with little to no equipment needed and calisthenics seemed the obvious option.
This book covers everything in great detail. Yes I’m not going to be using all of them right away but it lays a good foundation of knowledge and puts you on the right path to be successful, fit and knowledgeable with calisthenics.
I highly recommend this book for anyone wanting to learn more or take up calisthenics.
I am just starting out on my calisthenics journey as I wanted to be able to workout anywhere, anytime with little to no equipment needed and calisthenics seemed the obvious option.
This book covers everything in great detail. Yes I’m not going to be using all of them right away but it lays a good foundation of knowledge and puts you on the right path to be successful, fit and knowledgeable with calisthenics.
I highly recommend this book for anyone wanting to learn more or take up calisthenics.
September 2, 2015
Muy completo.
Los ejercicios están muy bien explicados y están acompañados fe muchas fotos, lo que es ideal para el principiante.
Además explica como hacer mas fáciles o difíciles muchos de los ejercicios de forma que incluso los que tienen un nivel nas bajo inicialmente pueden adaptarse.
Los ejercicios mas complejos lis desarrolla en fases o versiones que pueden irse practicando hasta llegar a la versión completa.
Los ejercicios están muy bien explicados y están acompañados fe muchas fotos, lo que es ideal para el principiante.
Además explica como hacer mas fáciles o difíciles muchos de los ejercicios de forma que incluso los que tienen un nivel nas bajo inicialmente pueden adaptarse.
Los ejercicios mas complejos lis desarrolla en fases o versiones que pueden irse practicando hasta llegar a la versión completa.
October 11, 2016
Like this book.
If your new to body weight exercises you'll like this book. Many in my age group (seniors) former athletes have sworn off the weights. This adventure in calisthenics is great. The book helps you form your own personal routine. Don't worry if your strength isn't up to par, the "helpers " assist all beginners. Looking forward to finding Ash's other books.
If your new to body weight exercises you'll like this book. Many in my age group (seniors) former athletes have sworn off the weights. This adventure in calisthenics is great. The book helps you form your own personal routine. Don't worry if your strength isn't up to par, the "helpers " assist all beginners. Looking forward to finding Ash's other books.
September 17, 2017
Detailed guide to calisthenics. I would recommend to all beginners interested in this type of exercise.
May 1, 2019
It was alright but I didn't think there was anything ground-breaking about it.
I believe that with Youtube and stuff, books like this aren't really necessary.
I believe that with Youtube and stuff, books like this aren't really necessary.
February 5, 2019
Good Info but quite basic. For more in depth reading I would recommend Overcoming Gravity
December 14, 2020
I read this book three years ago. Back then, Complete Calisthenics really helped me in my path to become a better calisthenics athlete, helping me to understand and get to know many of the things that needed to be known.
What I think three years later and after three years deepening my knowledge and experience about calisthenics? That this book should be renamed “A Calisthenics guide”.
I would like to explain myself here, as this book is worth reading, specially if you are lacking knowledge and experience. This book covers many aspects which are a must knowing, and useful tips and progressions for many of the “pillar movements” of this discipline. But it does not cover all. It would be hard for any guide to do so. This discipline is deeper and more complex than the book is able to show. I find then the title of this book not loyal to the contents it actually presents.
I must say I am a very perfectionist person, and my opinion may raise disagreements, but when it comes to calisthenics, technique is crucial, for both getting the best out of a movement and avoid the risk of injuries if done wrong.
There are some flaws here. Not enough importance is given here to proper body posture by correctly placing our scapulas, core and hips. There are some exercises (specially advanced ones) whose definition is incomplete. In fact, in more than one it’s missing what it’s as a matter of fact the most important to know. The author shows far to many illustrations in which the body placement is, in one word, wrong. And yes, I am taking about handstand, which is imo one of the most worth dominating moves in calis! Also, some things the author does not know about (he actually mentions it) and advises blindly. Regarding the sleep, there is so much more to be said, that if you are gonna say little, it better be good. It is not in this case (Why We Sleep by Mathew Walker will tell you everything you need to know when it comes to sleep)
These things make me give the book 3 starts only, but I owe it the initial guidance. If you are new of recent on this, give it a try. If you know what you are doing and aware of 100+ moves and its proper execution, this book you can skip.
What I think three years later and after three years deepening my knowledge and experience about calisthenics? That this book should be renamed “A Calisthenics guide”.
I would like to explain myself here, as this book is worth reading, specially if you are lacking knowledge and experience. This book covers many aspects which are a must knowing, and useful tips and progressions for many of the “pillar movements” of this discipline. But it does not cover all. It would be hard for any guide to do so. This discipline is deeper and more complex than the book is able to show. I find then the title of this book not loyal to the contents it actually presents.
I must say I am a very perfectionist person, and my opinion may raise disagreements, but when it comes to calisthenics, technique is crucial, for both getting the best out of a movement and avoid the risk of injuries if done wrong.
There are some flaws here. Not enough importance is given here to proper body posture by correctly placing our scapulas, core and hips. There are some exercises (specially advanced ones) whose definition is incomplete. In fact, in more than one it’s missing what it’s as a matter of fact the most important to know. The author shows far to many illustrations in which the body placement is, in one word, wrong. And yes, I am taking about handstand, which is imo one of the most worth dominating moves in calis! Also, some things the author does not know about (he actually mentions it) and advises blindly. Regarding the sleep, there is so much more to be said, that if you are gonna say little, it better be good. It is not in this case (Why We Sleep by Mathew Walker will tell you everything you need to know when it comes to sleep)
These things make me give the book 3 starts only, but I owe it the initial guidance. If you are new of recent on this, give it a try. If you know what you are doing and aware of 100+ moves and its proper execution, this book you can skip.
May 16, 2025
An introduction to calisthenics, the book started off talking about things like diet and stretches, then got into the classic exercises like push-ups, pull-ups, dips, and then more advanced movements like handstands, front lever, planche.
I started lifting weights three times a week back in 2016 when I was 27 and wish I had started much sooner. Before I started lifting I wasn’t in bad shape, I did go on long walks often, but I wanted to be in better shape and be more athletic. Bodybuilding has never appealed to me, I’ve always watched videos and read articles on the workout routines of athletes from all sorts of sports instead. At 5’11” 140 pounds I did want to gain weight though and by working out and eating more I managed to get up to 175 pounds. In late 2023 I was reading how some athletes preferred calisthenics over lifting weights so I thought I would give it a try, ended up liking it and have been doing calisthenics ever since. After lifting weights for so many years I guess it was something new to do. I’ve still maintained my weight too.
I started lifting weights three times a week back in 2016 when I was 27 and wish I had started much sooner. Before I started lifting I wasn’t in bad shape, I did go on long walks often, but I wanted to be in better shape and be more athletic. Bodybuilding has never appealed to me, I’ve always watched videos and read articles on the workout routines of athletes from all sorts of sports instead. At 5’11” 140 pounds I did want to gain weight though and by working out and eating more I managed to get up to 175 pounds. In late 2023 I was reading how some athletes preferred calisthenics over lifting weights so I thought I would give it a try, ended up liking it and have been doing calisthenics ever since. After lifting weights for so many years I guess it was something new to do. I’ve still maintained my weight too.
June 6, 2022
Ich fand den Einstieg in das Buch zuerst etwas langatmig. Natürlich gibt es zuerst einmal die Erklärung, was der Autor unter Calisthenics versteht. Dann folgen zuerst Kapitel über Ernährung, Erholung & Regeneration und zur Vorbereitung. In all diesen Kapiteln werden bereits Übungen erwähnt und Begriffe genutzt, die erst später vorgestellt werden. Wer nicht bereits ein Basiswissen besitzt, hat viele Fragezeichen im Gesicht und benutzt Google um eine Vorstellung zu bekommen.
Im vierten Kapitel kommen dann endlich die Übungen, die detailliert beschrieben werden.
Abschließend werden Trainingspläne empfohlen und auch gezeigt, wie man eigene Trainingspläne entwickelt.
Am besten hat mir das Kapitel zur Kniebeuge gefallen. In Bezug nehmend auf Mark Rippetoe erklärt der Autor sehr genau, genauer als in einigen Büchern über Krafttraining mit Hanteln, diese wichtige Übung.
Im vierten Kapitel kommen dann endlich die Übungen, die detailliert beschrieben werden.
Abschließend werden Trainingspläne empfohlen und auch gezeigt, wie man eigene Trainingspläne entwickelt.
Am besten hat mir das Kapitel zur Kniebeuge gefallen. In Bezug nehmend auf Mark Rippetoe erklärt der Autor sehr genau, genauer als in einigen Büchern über Krafttraining mit Hanteln, diese wichtige Übung.
December 22, 2020
A lot of calisthenics that i have used throughout my life were not here so I threw the "complete" out. Most of the exercises require some amount of fitness so beginners and those out of shape will not be able to do the triceps dips and a few others. I did like his building some of his equipment with two by twos and dowels ala Frank Zane and was glad to see that back. But overall unless you are a complete beginner and in good shape I'd pass this one by.
July 25, 2023
I disagree with other reviews saying this is too advanced. I mean, you can take it as far as you want, it's really up to your desires.
Having said that, I got a "free" copy of this book scanned as a PDF on an online forum (sorry, author!)...and it's the best workout book I've read so far.
I integrated most of these positions and routines in combination with a customized AMRAP technique, and I get better tone than using free weights.
Having said that, I got a "free" copy of this book scanned as a PDF on an online forum (sorry, author!)...and it's the best workout book I've read so far.
I integrated most of these positions and routines in combination with a customized AMRAP technique, and I get better tone than using free weights.
October 26, 2025
This incredible book is packed with illustrations and clear instructions on performing exercises, but more importantly, it explains how to begin and progress. For someone like me, mastering the “fundamental five” exercises will take years so I’ll be reading and re-reading this book many times before I even get close to perfecting some of the movements. If you’ve always been interested in calisthenics, this is the book for you.
September 12, 2022
Encyklopedia kalisteniki. Wszystko opisane w szczegółach i skatalogowane. Książka ładnie wydana, duża i ciężka. Nie wnosi nic ponad to co można znaleźć na różnych kanałach tematycznych. Przede wszystkim brakuje planów treningowych. Wiadomo co jest celem, ale brak drugi dojścia. A to jest najważniejszy element w kakistenice. Bo droga jest bardzo długa i powolna. Nie polecam.
February 24, 2025
Very great book and rather complete for the upper body. This book really kickstarted my calisthenics journey so thank you Ashley for that. I, however, expected more for lower body. As you have mentioned the weighted pull-ups and dips, why not mention weighted lunge walks for example? Or step downs from a box, the dragon squat, the runners squat, ...
January 24, 2018
Useful info, but sloppily written
This contains some useful information, although generally in a less accessible form than on the internet. It is badly in need of an editor, and the photos do not always match the written descriptions of the moves
This contains some useful information, although generally in a less accessible form than on the internet. It is badly in need of an editor, and the photos do not always match the written descriptions of the moves
May 16, 2019
Great book for beginners but also for experienced ones. Ashley goes in details on how to achieve huge strength and control of your whole body. Progression is described for each exercise and there are images covering it as well. Higly recommended.
July 24, 2018
A great book with a lot of tools and good ideas for start sport! (again^^)
January 16, 2019
Great strength book
Really well written with excellent pictures...great teaching book about getting stronger...Will read for years to come...already feeling stronger since starting
Really well written with excellent pictures...great teaching book about getting stronger...Will read for years to come...already feeling stronger since starting
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