In this challenge we will make sure to get in shape, gain strength, volume and muscular endurance throughout the body. The difficulty will be progressive but you will advance quite quickly so... it will be quite a challenge! Each day you will have one shoulder exercise, one pulling exercise, one pushing exercise, one leg exercise, and one cardio exercise. In addition, we will practice some skills, mainly handstand-related ones. Remember to share your progress with @calisteniapp!

**You should know:**

- Each day you will have a routine for beginners, intermediate, advanced and one without equipment. Choose the one that best suits your level and needs. 
 - The first routines will be simpler and will become more complicated as the challenge progresses. 
 - If you have problems executing any of the exercises, adapt it to your level.

**Equipment needed:** 

It can be done with or without equipment, since every day there is the option of doing a routine without equipment.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Full body conditioning

The goal of this challenge is to increase our shoulder strength and discipline through a gradual progression that allows us to prioritize this muscle group that is so important for our progress in calisthenics.

Specifically, we will focus on exercises for the anterior deltoid or front shoulder area, which means that we will also work other muscles quite hard, mainly the pectorals, triceps and trapezius.

**You should know:**

- This challenge does not require any equipment 
 - Each day you will find a beginner, intermediate and advanced routine so that you can adapt it to your level 
 - The first routines will be simpler and will become more complicated as the challenge progresses. 
 - If you have problems performing any of the exercises, adapt it to your level. 
 - Remember to share your progress with @calisteniapp.

**Equipment needed:**

This challenge can be done at home without equipment.

**Minimum requirements:**

Each day has an option for beginners, so there is no minimum requirement to start

Shoulder Strengthening

In this challenge we will work to strengthen our abs, lower back, obliques, hip flexors and the rest of our core muscles as much as possible.

This time, the challenge is designed in the form of short routines to do before your usual routines, since they will not take up much of your time.

The level will start out quite accessible for everyone and little by little it will become more complicated as we get stronger. Don't forget to share your progress with @calisteniapp on Instagram.

**You should know:**

- Each day you will have a routine for beginners, intermediate, advanced and one without equipment. Choose the one that best suits your level and needs. 
 - This challenge is designed to complement your main routines, so its duration is short, between 5 and 15 minutes maximum. It also works for people who are new to exercise and want to focus only on abdominal work. 
 - The first routines will be simpler and will become more complicated as the challenge progresses. 
 - If you have problems executing any of the exercises, adapt it to your level.

**Equipment needed:**

It can be done with or without equipment, since every day there is the option of doing a routine without equipment.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Iron Core

In this challenge we will complement our daily routines with flexibility work. I recommend you rest for at least 10 or 15 minutes after your normal routine and then do the flexibility work, or even do it at another time of the day.

We will focus on improving our range of movements in our shoulders, legs, wrists and the entire posterior chain, which will help us improve in the vast majority of tricks and difficult calisthenics exercises. Recommended for both beginners and advanced users. Finally, I recommend setting a rest time of about 15 seconds or 20 seconds maximum so that you can do it quickly.

**You should know:**

- This challenge has a single routine each day, since the work is equally effective for beginners, intermediate and advanced. 
 - The first routines will be simpler and will become more complicated as the challenge progresses. 
 - In each stretch reach the point where you notice it but there is no pain, never force it to the point of feeling pain. 
 - These routines are designed to complement your usual routines on training days and as active mobility on rest days.

**Equipment needed:** 

It can be done without equipment.

**Minimum requirements:**

Anyone can do it, no prior experience needed.

Total flexibility

The main objective of this challenge is to achieve muscle hypertrophy in the back and biceps. As usual, we will work intensively for 21 days in order to progressively stimulate the muscles involved.

After finishing the challenge, it is recommended to rest for a few days, lowering the intensity of the training with active or even total rest. With this, we seek to generate a supercompensation that improves our muscles in size, strength and endurance. Remember to share your progress by tagging @calisteniapp and good luck!

**You should know:**

- Each day you will have a routine for beginners, intermediate and advanced. Choose the one that best suits your level and needs. In this case, we recommend this challenge especially for intermediates, who can already do some pull-ups, since they are the ones who will get the most out of it. 
 - The first routines will be simpler and will become more complicated as the challenge progresses. 
 - If you have problems executing any of the exercises, adapt it to your level. This challenge is designed in such a way that, even if you are a beginner, it will encourage you to try exercise variants that you may have never tried before. If they don't work out, don't get frustrated! Simply reduce the number of repetitions or replace them with easier progressions from the previous days.

**Equipment needed:** 

You will need a pull-up bar.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Bigger back and biceps

The objective of this challenge is to work on the hypertrophy and power of your legs. You will also learn different exercises of progressive difficulty and you will have an idea of how you can train your lower body effectively with calisthenics. Remember that all unilateral exercises must be done with each leg, and don't forget to share your progress with @calisteniapp.

**You should know:**

Each day you will have a routine for beginners, intermediate and advanced levels. Choose the one that best suits your level and needs.

The first routines will be simpler and will become more complicated as the challenge progresses.

If you have problems performing any of the exercises, adapt it to your level.

**Equipment needed:** 

No equipment is needed for this challenge, apart from a raised surface, which can be a chair, a box, an armchair or similar.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Full body conditioning

Description

Other challenges

Shoulder Strengthening

Iron Core