Bodyweight: Bodyweight 2.0 Workout Guide to Boosting Raw Strength and Getting Ripped Using Calisthenics, Isometrics and Cross Training

By Jessica Jacobs

What if you could discover a bodyweight workout program that will get you the body of your dreams? What if you could achieve this without spending thousands of dollars on gym equipment?

 

Do any of these apply to you?

 

• You're tired and frustrated with spending endless hours at the gym but seeing no results

• You're bored of the same old workout routine

• You struggle to make time for a proper workout

• You want to build strength while increasing confidence and kick-starting your health to a whole new level

 

If you find yourself nodding "Yes" to any of the above, then you are on the right page!

 

Bodyweight 2.0 Workout Guide will present you with a fresh, new approach to exercise by focusing on results aimed to increase your strength and get you ripped. No need to complicate things. Just old fashioned work backed-up by a solid plan. Period.

 

By using calisthenics, isometrics and cross training, your body will experience the burn that it needs in order to look amazing and feel healthy at the same time.

 

What will you learn in this book?

 

• Main Benefits of Bodyweight Training (pg. 11)

• Best Body Parts to Focus on for Massive Impact (pg. 21)

• Exercises for a Drool-Worthy Chest (pg. 24)

• How to Sculpt Those Shoulders Quickly (pg. 27)

• Why Focusing on Building Your Back Muscles is Essential (pg. 30)

• Ready for the Next Level? Read this Section for 'Advanced Bodyweight Exercises' (pg. 37)

• A HIIT Workout that Will Build Muscle and Put Calorie-Burn into Overdrive (pg. 42)

• Workout Variations to Eliminate Boredom (pg. 47)

• Bonus Section At the End: CrossFit Section for Beginners

 

You'll also learn the key component to any exercise regimen: proper nutrition.

 

Download this book now to quickly learn the best bodyweight program out there and open yourself up to a whole new world of confidence, strength & possibilities!

 

Pick up your copy today by clicking the BUY NOW button at the top of this page.

• Language: English
• Publisher: ND Publishing
• Release date: Nov 14, 2021
• ISBN: 9798201744762

Book preview

Bodyweight

Bodyweight 2.0 Workout Guide to Boosting Raw Strength and Getting Ripped Using Calisthenics, Isometrics and Cross Training

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By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: What is Bodyweight Training?

Calisthenics

Isometrics

Cross training

Chapter 2: Benefits of Bodyweight Training

No equipment

Anytime, anyplace

Increased training frequency

Greater neuromuscular demand

High gains in short amounts of time

Bodyweight exercises combine anaerobic with aerobic exercises

It boosts your metabolism

Bodyweight exercises provide an afterburn effect

Bodyweight exercises strengthen your core

Bodyweight exercises keep you flexible

It leaves you with no excuses not to work out

Bodyweight training gives you better balance

Bodyweight exercises are a lot more fun to do

You can perform bodyweight exercises anywhere

Bodyweight training doesn’t cost anything

Bodyweight training is less likely to cause injury

Bodyweight training provides better results

Incidental training

Chapter 3: Understanding Your Body

What to keep in mind

Low reps

Go to fatigue

Circuits

Warming up and cooling down

Body parts to focus on

Upper body

Midsection

Lower body

Chapter 4: Exercises for the Chest

The pushup and its variations

Incline pushup

Decline pushup

Wide hand pushup

Diamond pushup

Cross over box pushup

Spiderman Pushup

The Hindu pushup

Chapter 5: Exercises for the Shoulders

Single arm plank

Crab walk

Planche pushup

Elevated pike pushup

Chapter 6: Exercises for the Back

Why you should work on your back

Muscular endurance

Horizontal/vertical pull-up

Squat pull-up

Strength

One arm pull-up

Tuck front lever pull-up

Building muscle mass

The pull-up

Isometric pull-up holds

Chapter 7: Exercises for Your Abdomen or Core

The plank

Side crunch

Opposite arm and leg raise

Single leg stretch

Side plank with leg lift

Flutter kicks

Russian twist

Chapter 8: Exercises for the Legs

Squats

Squat Jumps

Bulgarian Split Squats

Walking Lunges

Deep Side Lunges

Lunge Kicks

Glute Kicks

Chapter 9: Exercises for the Arms and Biceps

Pushups

Chin-ups

Diamond dips

Triceps dips

Chapter 10: Advanced Bodyweight Exercises

Upper body

Dive-bomber pushup

Alternate handgrip pull-ups

Handstand pushups

Midsection

Leg raises

V-ups

Coffin crunches

Lower body

Hindu squats

Chapter 11: Bodyweight Training

For strength

A beginning strength program

For fat loss – high intensity interval training (HIIT)

A basic HIIT workout

Chapter 12: The Workout

Warmup

Beginner’s workout

Upper body

Midsection

Lower body

Workout 1

Workout 2

Chapter 13: The Accompanying Diet

Count calories

Boost your metabolism through your diet

Log your calories

Don’t avoid fat

Change your meal schedule

Do not favor one over the other

Don’t drink

Fill up on alternative proteins

Have cheat days

Eat as much soy as possible

How do you make sure you stay healthy?

Never skip breakfast

Go easy on fast food

Eat real food

Drink, drink, drink

Eat good fats

Chapter 14: CrossFit

Who should do CrossFit?

Why CrossFit?

Is CrossFit dangerous? Will I hurt myself?

What to expect in your first CrossFit class

CrossFit for beginners

Beginner CrossFit bodyweight workout

Advanced CrossFit bodyweight workout

Conclusion and What Comes Next

Introduction

First of all, thank you for purchasing this book! I hope that you are able to derive a great deal of knowledge from it, as I have worked long and hard to make it as informative as possible.

I have always had a passion for strength training, and my vast experience has taught me that bodyweight training is the best