The purpose of the following program is to train your entire body without the need to leave your home or any equipment, you only need your body and a lot of desire to complete it. We will go from the most basic level to the most difficult to improve week by week. By the end of this program, you'll be a master of push-ups, squats, and sit-ups, in the style of anime superhero routines. 

 **Must know** 

 - The program is designed to be done 3 days a week, with an extra day in case you want to add a fourth day. 

 - Use breaks between 30” and a minute and a half. 

 **Requirements** 

 You should be able to do 10-15 pushups and 20 squats. 

 **Necessary material** 

 This program can be done without material.

Superhero Training

In this phase we will make sure that we have a basic level of preparation in the muscles that we are going to work during the program. We will carry out simple exercises that will help us to adapt and review the technical execution. Remember to rest between 30” and 90”, depending on how difficult the routine is for you.

Pre-conditioning

In this phase we will already work with some of the basic exercises and with a considerable number of repetitions. In this way we will give intense work to the muscles that interest us. Remember to rest between 30” and 90”, depending on how difficult the routine is for you. If you can't complete the main routines, try to gradually work your way up to sets and reps each time you do them.

Construction

Over the next few weeks, you will learn new exercises that will help you gain strength and stamina to master bodyweight training. Remember to rest between 30” and 90”, depending on how difficult the routine is for you. If you can't complete the main routines, try to slowly work your way up to sets and reps each time you do them.

Solidification

With this phase we will do advanced level work. The routines, although they may seem simple, have a high level of difficulty since we seek to master the basic elements as much as possible. Work on the main routine for at least 4 weeks before starting complete the phase.