SECTION 1 PRELIMINARY INFORMATION
Preface: Nothing's Changed For Over 100 Years - Page 11
You could wait another 100 years and the answer would still be the same...
Overview of OptiFitness & Optimum Physical Training - Page 13
Review of the philosophy behind the training...
My Difference between Bodyweight Exercise & Calisthenics Exercise - Page
A clarification to get the most out of your bodyweight only training...
The Importance & Advantages of Bodyweight Calisthenics Exercise - Page
Why you should participate in a bodyweight only training program...
Bodyweight Exercise VS Weight Lifting - Page 16
Put an end to this age old controversy...
What Did The Legendary George Hackenschmidt Have To Say? - Page 18
A legendary weight lifter advocating bodyweight training...
A Tribute to The Great Gama - Page 20
One of the greatest wrestlers in the world used bodyweight training...
6 Ways to Make Bodyweight Calisthenics Exercise More Effective - Page 23
Use these methods to increase bodyweight exercise effectiveness...
SECTION 2 THE EXERCISES
Bodyweight Calisthenics Exercises for Fitness, Health & Physique - Page 31
Get it all without expensive equipment or costly gym memberships...
(BU) Basic Upper Body Exercises - Page 35 (IU) Intermediate Upper Body Exercises - Page 45 (AU) Advanced Upper Body Exercises - Page 61
Your 1st Pull Up a Fitness Milestone - Page 73
What an accomplishment...
(BT) Basic Trunk Exercises - Page 77 (IT) Intermediate Trunk Exercises - Page 91 (AT) Advanced Trunk Exercises - Page 111
Advice & Hints for Effective Core Training - Page 119
Form follows function when if comes to effective core training...
(BL) Basic Lower Body Exercises - Page 123 (IL) Intermediate Lower Body Exercises - Page 131 (AL) Advanced Lower Body Exercises - Page 145
Is Squatting Bad For Your Back and Knees? - Page 151
Put these fears to rest...
(BC) Basic Calisthenics Exercises - Page 155 (IC) Intermediate Calisthenics Exercises - Page 163 (AC) Advanced Calisthenics Exercises - Page 171
Animal Calisthenics - Page 174
These exercises are harder than they look...
SECTION 3 THE WORKOUTS
The Over-All OptiFitness Progression Strategy - Page 185
The strategy you will use to go from unfit to OptiFit...
The Preparation Phase Workouts - Page 187
Don't just jump right in, prepare yourself...
Prep Workout 1 Prepare & Repair - Page 188
Prep Workout 2 Staff-Sergeant Moss's Swedish System - Page 190
The Progression Phase Workouts - Page 205
Progression is the key to any successful fitness training program...
How to Pick Exercises for Your Program - Page 207
Choose correctly, progress, improve and succeed...
Progression Workout 1 Set Progression Strategy - Page 209
Progression Workout 2 Alternating Set Progression Strategy - Page 212
Progression Workout 3 Super Set Progression Strategy - Page 215
Progression Workout 4 Giant Set Progression Strategy - Page 218
Progression Workout 5 Circuit Progression Strategy - Page 221
Progression Workout 6 Peripheral Heart Action (PHA) Progression Strategy - Page 224
Improve Specific Exercises with Pyramids & Ladders - Page 228
Blast past plateaus with these two methods...
The OptiFitness Phase Workouts - Page 230
These workouts resemble challenges, and will test your progress...
OptiFitness Workout 1 Bodyweight Calisthenics Reps for Time Workout -Page 232
OptiFitness Workout 2 Bodyweight/Animal Calisthenics for Time Workout -Page 234
OptiFitness Workout 3 Timed Rounds Workout - Page 236
OptiFitness Workout 4 (EDT) Escalating Density Training Time Zone Workout - Page 238
OptiFitness Workout 5 Tabata Interval Workout - Page 240
OptiFitness Workout 6 Blackjack Workout - Page 242
OptiFitness Workout 7 Watch the Clock Workout - Page 244
OptiFitness Workout 8 Aerobic Interruption Workout - Page 246
OptiFitness Workout 9 Fartlek Interruption Workout - Page 248
OptiFitness Workout 10 Active Rest Intervals Workout - Page 250
SECTION 4 THE WORKOUT JOURNAL
The Importance Of Keeping A Workout Journal - Page 255
Plan, analyze, track and document your fitness, health and physique journey...
Printable, Blank Workout Journal Sheets - Page 259
Final Thoughts: Expend Time & Energy And Succeed! - Page 279
With this comprehensive plan and your desire, you will succeed...
The Optimum Fitness Network LLC: You Cannot Fail... Only Learn! - Page 280
Online resources you can use... Index - Page 281
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