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Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level
Achieve your fitness goals with calisthenics—no weights, trainer or gym required
Gain strength, mobility, endurance, and flexibility using simple body movements and nothing more than your own weight. Calisthenics for Beginners provides an all-inclusive training plan that won't require massive sacrifices to your time, energy, or wallet.
Power through three calisthenic workout programs that progress in technique and intensity as you build a comprehensive understanding of this approachable training method. Then, explore recovery techniques, plus guidelines for creating a workout routine that fits your personal goals and lifestyle. Calisthenics is the workout of choice for athletes of all fitness levels, from weekend walkers to professional sports stars.
Calisthenics for Beginners
The myth that getting fit requires a gym, a trainer, and even weights has been disproven—calisthenics is the physical conditioning way of the future.
Gain strength, mobility, endurance, and flexibility using simple body movements and nothing more than your own weight. Calisthenics for Beginners provides an all-inclusive training plan that won't require massive sacrifices to your time, energy, or wallet.
Power through three calisthenic workout programs that progress in technique and intensity as you build a comprehensive understanding of this approachable training method. Then, explore recovery techniques, plus guidelines for creating a workout routine that fits your personal goals and lifestyle. Calisthenics is the workout of choice for athletes of all fitness levels, from weekend walkers to professional sports stars.
Calisthenics for Beginners
The myth that getting fit requires a gym, a trainer, and even weights has been disproven—calisthenics is the physical conditioning way of the future.
162 pages, Paperback
Published April 14, 2020
461 people are currently reading
201 people want to read
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Displaying 1 - 26 of 26 reviews
April 3, 2020
Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level is a good guide designed with all over fitness in mind. Newcomers to exercise should clear the workout routines with their doctor before beginning.
Chapter 1 describes the word calisthenics as a form of physical training that uses a person's own body weight for resistance. The author goes on to explain the anatomy of the muscle groups, essential equipment, nutrition, and the importance of setting goals.
Chapter 2 includes three levels of programs. The author recommends, regardless of fitness level, starting with the first level. As the book progresses through the different workouts, new exercises are explained and demonstrated through drawings. The biggest issue that I have with the exercise programs are that they cannot be done fully at home. This is because pull up bars, benches, and other equipment are not usually in people's backyards.
Chapter 3 is regarding flexibility and restoration, complete with different cool down stretches and restorative poses.
The final chapter is titled Onward, describing such subjects as sleep, mental awareness, and planning personal workouts. The final pages are blank workout logs, giving the book an interactive component.
Overall, the exercises are pretty simplistic and easy for a beginner to follow. Those who regularly exercise may outgrow the book quickly.
I was given the opportunity to read Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level. I chose to review this book and my opinion is freely given.
Chapter 1 describes the word calisthenics as a form of physical training that uses a person's own body weight for resistance. The author goes on to explain the anatomy of the muscle groups, essential equipment, nutrition, and the importance of setting goals.
Chapter 2 includes three levels of programs. The author recommends, regardless of fitness level, starting with the first level. As the book progresses through the different workouts, new exercises are explained and demonstrated through drawings. The biggest issue that I have with the exercise programs are that they cannot be done fully at home. This is because pull up bars, benches, and other equipment are not usually in people's backyards.
Chapter 3 is regarding flexibility and restoration, complete with different cool down stretches and restorative poses.
The final chapter is titled Onward, describing such subjects as sleep, mental awareness, and planning personal workouts. The final pages are blank workout logs, giving the book an interactive component.
Overall, the exercises are pretty simplistic and easy for a beginner to follow. Those who regularly exercise may outgrow the book quickly.
I was given the opportunity to read Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level. I chose to review this book and my opinion is freely given.
July 21, 2023
Tut mir (fast) leid. Aber schwach geschrieben und 5 Minuten Youtube bringen mehr.
April 30, 2021
Good information but not beginner friendly. I have zero access to bars which are necessary for doing all the exercises.
April 24, 2020
Exercise is something all of us need to do. So, much of our modern life is sedentary. We sit at our desk in our cubicles. We sit while we play our games or watch television. It is hard to get up and move around much less start an exercised routine. But that is exactly what the doctor calls for. Matt Schifferle has given us an excellent place to begin.
As Schifferle says in his book, Calisthenics for Beginners, calisthenics is something that requires no equipment, outfit, or special circumstances. You can do it almost everywhere and in any situation. All it requires is an effort on your part.
In the closing of his book he says, “You’ll learn…from personal experience… Resources like this are great places to get ideas, but the real source of knowledge and understanding is to take massive action. Make your plan and take your first step.”
I don’t take “massive action” but I do find that a few calisthenics each day make me feel better. This book has given me new ideas of things I can try until I find those that fit my needs. In fact, that is what Schifferle recommends. Read the entire book from cover to cover. Make a list of those exercises which you think you might like to try and then go for it, using the book as a reference to help you know how to do the exercises appropriately. You have nothing to lose (except maybe a few pounds) and a whole lot to gain.
Upon request the publisher sent me a copy of the book to review.
As Schifferle says in his book, Calisthenics for Beginners, calisthenics is something that requires no equipment, outfit, or special circumstances. You can do it almost everywhere and in any situation. All it requires is an effort on your part.
In the closing of his book he says, “You’ll learn…from personal experience… Resources like this are great places to get ideas, but the real source of knowledge and understanding is to take massive action. Make your plan and take your first step.”
I don’t take “massive action” but I do find that a few calisthenics each day make me feel better. This book has given me new ideas of things I can try until I find those that fit my needs. In fact, that is what Schifferle recommends. Read the entire book from cover to cover. Make a list of those exercises which you think you might like to try and then go for it, using the book as a reference to help you know how to do the exercises appropriately. You have nothing to lose (except maybe a few pounds) and a whole lot to gain.
Upon request the publisher sent me a copy of the book to review.
June 25, 2021
Yep, this is definitely for beginners -- it's almost too basic, and doesn't really have anything on the big goals calisthenics often sets, like muscle-ups, hand-stands, or front and back levers. This book is almost too simple, with recommendations for just push-ups and other basic moves you probably already know about.
Which is fine, it's good to go back to basics and remember what we were are exercising for. It was useful for me to get off YouTube and flip through this book, copying out the three basic workout routines. These fold in well to the weeks-long training run schedules in Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-A-Week Training Program. Following that book, I am running three times a week, with two more sessions of cross training. The other two days, I fit in two basic workouts based on what I'm seeing in this book. I'm trying to take it easy on this stuff, and focus on my running for now, but as it develops, I do wish I could get to muscle-up and hand-stands.
For that, though, I'll probably get a different book.
Which is fine, it's good to go back to basics and remember what we were are exercising for. It was useful for me to get off YouTube and flip through this book, copying out the three basic workout routines. These fold in well to the weeks-long training run schedules in Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-A-Week Training Program. Following that book, I am running three times a week, with two more sessions of cross training. The other two days, I fit in two basic workouts based on what I'm seeing in this book. I'm trying to take it easy on this stuff, and focus on my running for now, but as it develops, I do wish I could get to muscle-up and hand-stands.
For that, though, I'll probably get a different book.
January 18, 2022
The book starts off selling calisthenics and making it seem doable. Which is okay but annoying to me. People buy the book to get into calisthenics they don't have to be sold on the idea of it.
Level one could have been more thought out and useful without equipment. With this program you will need a ply box, and a power rack or something similar for the incline row and tight hang. Plus something for the incline push ups. I think instead this should have been pure bodyweight exercises without equipment to truly get peoples bodies ready for advancing.
Level 2 gives you a hanging tuck? How did we get here? I don't see the progression to this and overall level 2 seems like it should be level 1. Also how many reps should a person start out with? It does list the performance goal but not how to progress to the goal. For level 2 you will need to add Dip bar stands.
I wish the cool down and restorative pose sections had illustrations.
If you are truly a beginner to calisthenics mix and match the workouts as to me they are oddly combined and you will definitely need another resource to help better understand progressing in your workouts unless you have already attained that knowledge.
All in all not a bad book but not complete and not a super useful one either especially with the amount of information that can be found on youtube. The search continues...
Level one could have been more thought out and useful without equipment. With this program you will need a ply box, and a power rack or something similar for the incline row and tight hang. Plus something for the incline push ups. I think instead this should have been pure bodyweight exercises without equipment to truly get peoples bodies ready for advancing.
Level 2 gives you a hanging tuck? How did we get here? I don't see the progression to this and overall level 2 seems like it should be level 1. Also how many reps should a person start out with? It does list the performance goal but not how to progress to the goal. For level 2 you will need to add Dip bar stands.
I wish the cool down and restorative pose sections had illustrations.
If you are truly a beginner to calisthenics mix and match the workouts as to me they are oddly combined and you will definitely need another resource to help better understand progressing in your workouts unless you have already attained that knowledge.
All in all not a bad book but not complete and not a super useful one either especially with the amount of information that can be found on youtube. The search continues...
June 24, 2020
Once I left the Marine Corps, I anticipated that I would never encounter mountain climbers again. But stay at home orders, IG hashtags, and boredom piqued my curiosity. The aforementioned mountain climber torture exercise along with other tried and true moves is the basis for Calisthenics. There is a reason these exercises have stuck around since gym classes (and boot camps)of yore is because they work. While I don't consider myself in top physical performance, I thought a couple of squats and push-ups couldn't be that hard. WRONG of course. Nonetheless, I enjoyed the style and tone of this workout and liked how it is broken down into progressive steps. More dynamic graphics would really pump up the book, but are fine if you just want the bare bones. Recommend for readers who want a no-frills workout.
December 8, 2022
Solid and Informative Beginner Program
Calisthenics is a great alternative or supplement to stereotypical resistance and some cardiorespiratory training methods. The author starts with a good discussion on goal setting, an essential component of any program. This is a user - friendly, simple, and unintimidating presentation with an easy to follow format. Illustrations are very helpful. Exercises and progression levels are appropriate and provide a good foundation for advanced practice. I especially liked his important discussion on recovery, a subject often overlooked. I highly recommend for beginners.
Calisthenics is a great alternative or supplement to stereotypical resistance and some cardiorespiratory training methods. The author starts with a good discussion on goal setting, an essential component of any program. This is a user - friendly, simple, and unintimidating presentation with an easy to follow format. Illustrations are very helpful. Exercises and progression levels are appropriate and provide a good foundation for advanced practice. I especially liked his important discussion on recovery, a subject often overlooked. I highly recommend for beginners.
June 21, 2020
Has covid left you inside for too long? Do you feel that you want/need to do something that is a bit more physical? If yes, this book could be a good resource. It presents workouts that can be done at home and at varying levels of intensity. If you stick with it, you should gain in strength and endurance. Good luck!
Many thanks to NetGalley and the publisher for this title in exchange for an honest review.
Many thanks to NetGalley and the publisher for this title in exchange for an honest review.
September 7, 2021
Down to earth
I really liked this authors approach. He lays out the basics without bombarding you extra information or too many useless technical terms for the beginner. The language he uses sounds like that of someone who cares about you and your health, and not like that of someone who’s only looking for personal gain.
I really liked this authors approach. He lays out the basics without bombarding you extra information or too many useless technical terms for the beginner. The language he uses sounds like that of someone who cares about you and your health, and not like that of someone who’s only looking for personal gain.
August 3, 2022
Upside: Good overview, realistic take on ability, and encouraging with focus on overall health and well being.
Downside while it's mixed exercises just not a lot at least a quarter of them require equipment most beginners don't own and are slightly terrified of.
Do really like goal settling and work out lot
Downside while it's mixed exercises just not a lot at least a quarter of them require equipment most beginners don't own and are slightly terrified of.
Do really like goal settling and work out lot
November 27, 2022
Great Book for Beginners
I choose this rating because comparing it to other books on calisthenics that am currently discovering it measures up nicely with a little room for improvement to explore the next steps within a complete study. Great book for beginners, give us enough room to realize success without being too easy.
I choose this rating because comparing it to other books on calisthenics that am currently discovering it measures up nicely with a little room for improvement to explore the next steps within a complete study. Great book for beginners, give us enough room to realize success without being too easy.
July 18, 2023
Shallow dive into lots of things
Good not great book covered lots of things like exercises, eating habits, sleep, stretching, etc. Stretching section needed more visual examples. For basic book why advanced examples of exercises More reasons but I think that enough for you to be aware of.
Good not great book covered lots of things like exercises, eating habits, sleep, stretching, etc. Stretching section needed more visual examples. For basic book why advanced examples of exercises More reasons but I think that enough for you to be aware of.
March 16, 2020
Are you working on getting fit and healthy? You can use this book to help build strength and become more in control of your own body and wellness. Calisthenics For Beginners is an excellently written book with easy to follow instructions.
March 6, 2022
Good introduction to Calisthenics. Plenty of exercises that do not require any money for equipment. Having said that, many of the “higher level” exercises do seem to need a bar to hang from/ pull up to.
August 15, 2020
It gives you basic information with the most popular calisthenic exercises. I took it as a reminder to start exercising again, especially now since the gyms are closed due to Covid-19.
October 19, 2020
Gives some basic knowledge about calisthenics and shows some movements.
July 23, 2022
Great book for beginners.
Would recommend. Straightforward, clear and well illustrated. I am going to try the workouts recommended. Not preachy at all but encouraging.
Would recommend. Straightforward, clear and well illustrated. I am going to try the workouts recommended. Not preachy at all but encouraging.
July 25, 2022
great for beginners
I am excited to try out the program I feel like the book is set up in a good way and easy to understand
I am excited to try out the program I feel like the book is set up in a good way and easy to understand
May 8, 2023
Không có kinh nghiệm về Calisthenics nhưng tạm đánh giá phần cho beginners vừa sức, trừ cái hollow body hold thì sức mình chịu. Giá sách có thêm 1-2 bài tập để thay thế thì hay
April 8, 2024
No recommendable!
Very poor grafting and drawing to little. No recomendable , need to implement more than just one image for each page, no worthy use for any body waisted of money
Very poor grafting and drawing to little. No recomendable , need to implement more than just one image for each page, no worthy use for any body waisted of money
December 15, 2024
Good for a baby. Didn’t learn any new or improved exercises from this book.
January 6, 2025
An exceptional book on the basics of working out for beginners.
September 16, 2025
not really sure.
March 31, 2020
Calisthenics for Beginners by Matt Schifferle
Book starts with a table of contents and then introduction materials.
I like this book right from the start because being confined to homelife now I do have an elliptical with encumber bike but this is more body work and will help improve my balance as i age.
Each section is color coded and targeting different muscle areas.
Like that it tells you and shows you on the body what muscles will be worked and where they are located.
Things you will need is also listed and set your goals.
The programs I like the best because there are safety tips along the sides of the book.
Also shows you a body actually doing the exercises and words below tell you how to start, do the exercise and finish the steps.
Love the ones that use no equipment and the ones that resemble yoga.
Love the cool down exercises as well as I'm always forgetting that part.
Do not like that some of the highlighted word sections are a very dull print on a light background-I can hardly see them.
Towards the end of the book the pictures and sketches are no longer available but the words will describe what to do perfectly.
Section for making your own workouts and also keeping a log.
Resources and exercise library are very helpful. Index is included.
Acknowledgements and about the author are included at the end..
A KEEPER for me because it will keep me on track to good health.
I received this review copy from The Callisto Publisher's Club and this is my honest opinion.
Book starts with a table of contents and then introduction materials.
I like this book right from the start because being confined to homelife now I do have an elliptical with encumber bike but this is more body work and will help improve my balance as i age.
Each section is color coded and targeting different muscle areas.
Like that it tells you and shows you on the body what muscles will be worked and where they are located.
Things you will need is also listed and set your goals.
The programs I like the best because there are safety tips along the sides of the book.
Also shows you a body actually doing the exercises and words below tell you how to start, do the exercise and finish the steps.
Love the ones that use no equipment and the ones that resemble yoga.
Love the cool down exercises as well as I'm always forgetting that part.
Do not like that some of the highlighted word sections are a very dull print on a light background-I can hardly see them.
Towards the end of the book the pictures and sketches are no longer available but the words will describe what to do perfectly.
Section for making your own workouts and also keeping a log.
Resources and exercise library are very helpful. Index is included.
Acknowledgements and about the author are included at the end..
A KEEPER for me because it will keep me on track to good health.
I received this review copy from The Callisto Publisher's Club and this is my honest opinion.
October 7, 2021
A good introduction to calisthenics
I read though this book on kindle unlimited as I was interested in starting calisthenics but didn't quite know where to start and this book gives you what you need.
This book is short but to the point and gives you the information you need to start off in the right direction, and I look forward to progressing in my level of fitness and as a thank you to the author I've ordered the paper back version for future reference.
I read though this book on kindle unlimited as I was interested in starting calisthenics but didn't quite know where to start and this book gives you what you need.
This book is short but to the point and gives you the information you need to start off in the right direction, and I look forward to progressing in my level of fitness and as a thank you to the author I've ordered the paper back version for future reference.
Displaying 1 - 26 of 26 reviews