Targets the entire lower body, including quads, hamstrings, glutes, and calves. The Core Pillars of the Calisthenics Playbook

: You can download a free sample and purchase the full digital edition (PDF format) at Yellow Dude or Gravgear .

: A 6-week beginner program provided by Muscle & Strength that focuses on lean muscle without equipment. 30-Day Routine : The Fitness Phantom

Don't just "do" the rep; feel the target muscle contracting. Why You Need a PDF Playbook

: Available at Yellow Dude and Gravgear .

Disclaimer: Consult a physician before starting any new exercise regimen.