"A detailed, comprehensive bodyweight exercise guide that includes step-by-step exercise instructions, over 500 photographs, nutritional advice with simple-to-follow diet plans, and programs created to suit individual needs"-- Provided by publisher.

Pt. I. Introduction -- 1. What is calisthenics? -- Advantages of calisthenics -- Disadvantages of calisthenics -- Unique aspects of calisthenics -- Hand strength -- Core -- Scapula -- Straight-arm strength -- Training the nervous system -- Equipment -- Location -- Pull-up bar -- Dip bars -- Parallettes -- Clothing -- Chalk -- Foamroller -- Training partner -- pt. II. Nutrition, rest and recovery -- 2. Nutrition -- Drink more water -- Eat natural food -- Eat big to get big -- Increase your protein intake -- Reduce your carbohydrate intake -- Make food in bulk -- Sample diet -- 3. Rest and recovery -- Sleep -- What to do if you are injured -- Taking care of your hands -- Tendon and ligament strength -- pt. III. Physical preparation -- 4. Warming up, mobility exercises and flexibility -- Warming up -- Mobility -- Upper body mobility -- Scapula push-up -- Scapula dip -- Scapula pull-up -- Scapula one-arm pull-up -- Scapula foam rolling -- Armpit foam rolling -- Rotator cuff stretch -- Chest and shoulder stretch -- Shoulder dislocates -- Core mobility -- Spine foam rolling -- Side leans -- Lower body mobility -- IT band foam rolling -- Adductor foam rolling -- Piriformis foam rolling -- Static stretch -- Rollovers into straddle sit -- Knee circles -- Mountain climbers -- Frog hops -- Hip flexor stretch -- Deep squat position -- Flexibility -- Stretching schedule -- Upper body stretches -- Chest and shoulder stretch -- Upper back stretch -- Chest stretch -- Forearm and wrist stretch 1 -- Forearm and wrist stretch 2 -- Core stretches -- Standing side stretch -- Cobra stretch -- Cat stretch -- Lower body stretches -- Quad stretch -- Hamstring stretch -- Straddle stretch -- Groin stretch -- Hip flexor stretch -- Glute stretch -- Calf stretch -- Other factors -- Range of motion -- Using momentum -- "Cheating" at the exercises Pt. IV. The exercises -- 5. Push-ups -- Push-up -- Wide grip push-up -- Close grip push-up -- Deep push-up -- Archer push-up -- Wall push-up -- Fingertip push-up -- Wrist push-up -- Pseudo planche push-up -- Lalanne push-up -- One-arm push-up -- One-arm one-leg push-up -- Superman push-up -- Spider push-up -- Clap push-up -- Back clap push-up -- Double clap push-up -- Triple clap push-up -- 6. Pull-ups -- Rows -- Chin-up -- Negative chin-up -- Static holds -- Pull-up -- Wide grip pull-up -- Close grip pull-up -- Behind the neck pull-up -- Inline pull-up -- Rock climber pull-up -- L pull-up -- Horizontal pull-up -- Finger pull-up -- Rope/towel pull-up -- Clap pull-up -- Typewriter pull-up -- Weighted pull-up -- One-arm pull-up -- Finger assisted one-arm pull-up -- Rope/towel assisted one-arm pull-up -- Negative one-arm pull-up -- Static holds -- One-arm pull-up -- 7. Dips -- Box dip -- Triceps dip -- Front dip -- 8. Muscle-ups -- Normal muscle-up -- False grip muscle-up -- Developing the false grip -- Working the transition -- False grip muscle-up -- 9. Handstands -- Wall walks -- Learning how to handstand -- Wall-supported handstand -- Part I : kicking up into the wall-supported handstand -- Part II : learning how to balance -- Recovering from a handstand -- Floor handstand -- Parallette handstand -- Handstand push-ups -- Using the floor with wall support -- Using the floor with no support -- Using parallettes with wall support -- Using parallettes with no support -- 90-degree push-up -- 10. Levers -- Planche -- Hand placement -- Supplementary exercises -- Training time and volume -- Sets, repetitions and hold times -- Planche lean -- Frog stand -- Tuck planche -- Flat back planche -- Single-leg planche -- Straddle planche -- From a tuck planche -- Forward pull -- Kick throughs -- From a handstand -- Full planche -- Plance push-up -- Front lever -- Vertical pulls -- Tuck front lever -- Flat back front lever -- Single-leg front lever -- Straddle front lever -- From a tuck front lever -- Pendulums -- Full front lever -- Front lever pull-up -- Back lever -- German hang -- Tuck back lever -- Flat back lever -- Single-leg back lever -- Straddle back lever -- Full back lever -- Half lever -- Tuck half lever -- Angled half lever -- Half lever -- Floor half lever -- Half lever extensions -- Half lever bicycles -- Half lever swimmers -- Human flag -- Vertical flag -- Tucked flag -- Straddle flag -- Human flag -- 11. Floor core exercises -- Plank -- Side plank -- Crunch -- Dish -- V-up -- Sit-up -- Lying leg extension -- Extended plank -- Arch -- Rear support -- Dragon flag -- Candlestick -- Tucked dragon flag -- Single-leg dragon flag -- Negative dragon flag -- Dragon flag -- Dragon flag swimmers -- 12. Leg raise exercises -- Hanging knee raise -- Hanging leg raise -- Window wipers -- 13. Lower body exercises -- Squat -- Lunge -- Bridge -- Calf raise -- Single-leg squat -- Assisted single-leg squat -- Single-leg box squat -- Single-leg squat -- Weighted single-leg squat -- Hamstring curl -- Piked hamstring curl -- Assisted hamstring curl -- Negative hamstring curl -- Hamstring curl -- 14. Conditioning exercises -- Star jumps -- Jumping squat -- Jumping lunge -- Squat thrust -- Mountain climbers -- Burpees -- Bastards -- Sprints -- Bear crawls -- pt. V. Training programs -- Setting goals -- Sets, repetitions and hold times -- Over- and undertraining -- Creating your own movements -- Program 1 : fundamental five -- Program 2 : building on the basics -- Program 3 : learning the levers -- Program 4 : complete calisthenics -- Creating your own program -- Final word -- Frequently asked questions.