CHAPTER 1 INTRODUCTION

What is bodyweight training?
Before doing bodyweight exercises, you must know this.
How much bodyweight exercise should I do a day?
Useful tools for bodyweight exercises

CHAPTER 2 WARM UP & STRETCHING

Warm up
Wrist exercises
Neck rotation
wall push-ups
Band Exercise 1
Band Exercise 2
One-leg raise
Lifting one's toes

Stretching
Shoulder Stretch 1
Shoulder Stretch 2

Elbow stretch
Fore-Wrist Stretch
Stretching the back of the wrist
Neck Stretches
chest stretch
abdominal stretch
Side stretch
Front Pelvic Stretch
thigh stretch
ankle stretches
Calf Stretch

CHAPTER 3 Bodyweight Exercises by Body Part

Abdominal muscles: six-pack abs

Hanging leg raise
Step 1: Seated knee up
Step 2 Hanging knee raise
Complete Hanging leg raise

L-sit
Step 1: Seated leg raise & hold
Step 2 One leg L-sit
Completed L-sit

Hollow body
Step 1 Upper body hollow & Hold
Step 2 Upper body hollow Manse hollow body
Completed Hollow body

Back muscles: Inverted deltoid muscles

Pull up
Step 1 Scapula pull up
Step 2 Jump pull up
Complete Pull up

Superman raise
Step 1 Assist superman raise
Complete Superman raise
Advanced Superman raise progression Repeated Superman raises

Reverse leg raise
Step 1: Reverse one leg raise
One leg raise
Completed Reverse leg raise

Inverted row 1
Step 1 Leg assist inverted row
Complete Inverted row 1

Shoulder muscles: Strong shoulders

Pike push up
Step 1 Pike push up
Step 2 Feet elevated pike push up
Step 3 Wall handstand push up

Pseudo push up
Step 1 Wall pseudo push up
Step 2 Knee pseudo push up
Completed Pseudo push up

Inverted row 2
Step 1 Stand inverted row
Step 2: Assist inverted row
Complete Inverted row 2
Advanced Decline Inverted Row

Arm muscle: Perfect biceps

Elbow push up
Step 1 Knee elbow push up
Complete Elbow push up
Advanced Decline elbow push up

Narrow push up
Step 1 Incline narrow push up
Step 2 Knee narrow push up
Complete Narrow Push Up
Advanced Decline Narrow Push Up

Calisthenics curl
Step 1: Seated calisthenics curl
Complete Calisthenics curl
Advanced Decline calisthenics curl

Chin up
Step 1 Chin up hold
Step 2 Chin up negative
Complete Chin up
Advanced Weighted Chin Up

Chest muscles: firm chest muscles

Push up
Step 1 Incline push up
Step 2 Knee push up
Complete Push up Push up
Advanced Decline push up

Dips
Step 1 Bench dips
Complete Dips
Advanced Weighted Dips

Hip & leg: Strong lower body

Lunge
Step 1 Shallow lunge
Complete Lunge
Advanced Bulgarian lunge

Squat
Step 1 Shallow squat
Step 2 Squat
Complete Deep Squat
Advanced Full Squat

Calf raise
Step 1: Wall calf raise
Step 2: Wall one leg calf raise
Complete One leg calf raise

CHAPTER 4: Advanced Bodyweight Exercises

Muscles up: Muscle up
Step 1 Jump muscles up
Step 2 Muscles up negative
Step 3 High pull up 1
Step 4 High pull up 2
Complete Muscle up

Handstand: Handstand
Step 1 Handstand on wall 1
Step 2 Handstand kick
Step 3 Handstand on wall 2
Step 4 Handstand on wall 3
Complete Handstand

Planche: Planche
Step 1 Tuck planchet
Step 2 Wall leaning planche
Step 3 Straddle planchet
Completed Planchet Planche

At home, only naked
The miracle of creating the strongest body!

You don't need the latest exercise methods or expensive equipment.
You don't even need a gym.
This book presents exercises that strengthen the entire body using only body weight.
This exercise method is simple but powerful in its effectiveness, and can help you achieve the 'six-pack abs', 'strong shoulders', and 'firm lower body' that everyone dreams of.
It also introduces exercises for each body part so that you can focus on training the body parts that you are lacking.
Let's start exercising by choosing the desired area among shoulders, arms, chest, back, abdomen, and lower body.
Anyone who consistently follows the routine in the book will achieve a strong body.

From beginner to advanced!
Lee Jun-myeong's recommended step-by-step customized program

This book includes a 'step-by-step exercise progress chart' for each exercise process, allowing you to progress toward your final goal as if you were breaking a seal.
Before starting the exercise, I test my performance ability and move on to the main exercise through the appropriate steps.
Since everyone has different exercise abilities and physical strength, you can exercise by increasing the level according to your own ability, and since the exercise movements for each level are different, you can do it without getting bored.
Additionally, you will be able to feel another kind of fun from the changes in your body and the sense of accomplishment you feel as you move up the levels.

Accurate movement is more important than quantity!
Only effective methods based on theory and experience are included.

As home training, which allows for easy and simple exercise at home, gains popularity, various exercise methods are pouring out on social media and YouTube exercise channels.
It's true that most people find it difficult to filter out incorrect advice and dangerous methods amidst this flood of exercise information.
The author of this book has included only the safest and most effective methods based on his experience of exercising with only bodyweight for 10 years without injury and the theory of muscle science.
Even when teaching the seemingly easiest push-up, he explains in detail the position and shape of the hands and feet, where the head and gaze should be directed, and how the chest and shoulders should move.
There are many people who start exercising for their health but end up suffering from injuries or worsening health problems.
This book, which guides anyone to exercise most effectively without trial and error, can be said to be the standard for bodyweight exercise.

Muscle ups, handstands, planche,
Complete the 3 Bodyweight Exercises

The 'Advanced Bodyweight Exercise Course' at the end of this book contains the process of completing muscle-ups, handstands, and planches.
In fact, many people start bodyweight training to achieve these movements.
The author did the same.
The author has explained the path of trial and error in detail and meticulously, hoping that readers will be able to walk it more easily and efficiently.
We explain which muscles you absolutely must train to begin advanced movements and how to do so, and we also introduce in detail the prerequisite movements you must perform.
It will never be an easy process, but with this book, it won't be so long or arduous.