Home Workout No-Equipment Calisthenics and Bodyweight Exercises for the Lockdown: A Guide to Quarantine Strength Training and Muscle Hypertrophy

Table of contents :
Introduction
Chapter one
Starting
Response of the Brain and Body to Exercising
Chapter Two
Callisthenic Workouts and Physiological Response of the Body
The Respiratory and Cardiovascular System
The Musculoskeletal System
Standard Terms used in Workout Sessions
Chapter Three
Maximizing the Results of the Workout
Timing and Duration of Workouts
Take breaks, Heal and Continue
Keeping Records of your Workout Sessions
The Correct Diet Type
Chapter Four
Calisthenics and Bodyweight Workouts
Calisthenics Vs. Free Weight Workout
Advantages of Calisthenics
Body Parts of Importance during Calisthenics
Nervous System Training
Chapter Five
Muscle Bulking Up (Hypertrophy)
Strength Training and Muscle Hypertrophy
Situations to Avoid
Chapter Six
Muscle Hypertrophy Exercises using Calisthenics
Exercises
The Full-body Workout
Squats
Slow X Climbers
Knee Push-up
Crunches
Jumping Jack
Push-ups
Tricep Dips
Lateral Lunges
Plank
Mountain Climbers
Lunges
Air Squats
Standing Trunk Twists
Reverse Crunches
Stationary Lunge
Stationary-Leg Donkey Kicks
Hip Bridge
The Bridge
Reverse Lunge
Side-Lying Hip Abduction
Finishing
Jog Finishers/High Knee Rapid Step
Chapter Seven
A One Week Workout Routine
Cool downs and Warm-up Exercises
Your Goals
Long Term Goals
Monthly Goals
The primary, Weekly or Short Term Goal
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