With this EVO routine, you can work to master the handstand. Specifically, you will progress until you can hold it for at least 15 seconds.

**Requirements**

This EVO routine and its level tests are designed so that you can start as a beginner, so being able to hold an assisted handstand against the wall for 5 seconds will be enough.

**Necessary material**

No material of any kind is necessary.

**Planning**

Perform this EVO routine between 1 and 3 times a week, depending on the importance you want to give to the goal of getting the handstand. If you combine it with other workouts, this EVO routine can serve as a push day and a shoulder, pec, and triceps day.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1 minute when the routine is simple to 2 minutes 30 seconds when it gets more complicated.

**To consider**

In this EVO routine, you will learn to do a handstand by impulse, not a handstand by strenght. For the handstand by strenght, you have two specific Training Programs in the programs section. This EVO routine ends at the handstand; it doesn't progress to progressions like handstand push-ups or handstand presses. For these goals, you have the Handstand Press program or the Planks EVO routine.

Handstand

In this EVO routine, we will work to master the planche, from its simplest progressions such as the tucked planche, through the Straddle Planche, and ending in the Full Planche.

**Requirements**

You will need to be able to hold an assisted handstand against the wall for 10 seconds, do 6 short assisted handstand push-ups, and hold a frog stand for 6 seconds. The level test will adjust the routine to your initial capacity.

**Necessary Material**

You will need parallel bars.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you have a routine divided by muscle groups or by push-pull-leg, you can use this EVO routine as a push day or a shoulder day.

**Rest Times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple to 3' when it gets more complicated, being able to reach up to 5' when you are in the final stages.

**To Consider**

The planche is one of the calisthenics skills that can be more difficult to achieve, depending on your physiognomy and your initial level, so don't be in a hurry, work with patience, and when the routine is really difficult, try to progress very little by little, increasing rest times if necessary. In this EVO routine, you will not learn skills superior to the full planche, such as the Maltese or the full press.

Planche

This EVO routine is designed to work on the shoulders, specifically its front part, and triceps. The pectoral will also receive some work since the exercises are pushing.  

**Requirements**  

You must be able to do at least 5 push-ups and 4 sphinx push-ups, the level test will adapt the routine to your ability.  

**Necessary material**  

No material is needed for this EVO routine.  

**Planning**  

Do this EVO routine for Shoulder Day 1-2 times a week. Keep in mind that most of the exercises also work the chest, so don't do it close to chest day. If your training is of the 'push, pull, leg' type, this EVO routine serves as a push day.  

**Rest times**  

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.  

**To consider**  

We will work with basic repetition exercises, without learning skills such as handstands, planches, and others. For these movements, you have both specific training programs and EVO routines dedicated to each one of them.

Shoulders and triceps muscle building

This EVO routine is designed to work the muscles of the legs, including quadriceps, hamstrings, glutes, and calves.

**Requirements**

You must be able to do at least 8 squats. The level test will adapt the routine to your ability.

**Necessary material**

No material is needed for this EVO routine.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the priority you want to give to leg work.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45" when the routines are easy for you, up to 2' when they are complicated. In case you are already at an advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

Working the legs with calisthenics requires a fairly high volume of work and using difficult exercises, which you will notice as you progress through the routine. With this EVO routine, you will learn skills like the pistol squat or the airborne squat.

Legs muscle building

This EVO routine is designed to work the back, specifically focusing on the lats, and the biceps. There will also be some back shoulder, mid and lower trapezius, and forearm work.

**Requirements**

Designed so that you can start as a beginner, intermediate or advanced, the minimum requirement is that you can do at least 5 Australian pull-ups and at least one pronated negative pull-up. The level test will adapt the routine to your ability.

**Necessary material**

You will need a low bar to do Australians and a pull-up bar.

**Planning**

Do this EVO routine for Back Day 1-2 times a week. If your training is of the 'push, pull, leg' type, it works for you on pull day.

**Rest times**

The goal of this EVO routine is hypertrophy, so you can take intermediate breaks, from 45 seconds when the routines are easy for you, up to 2 minutes when they are complicated. In case you are already at a very advanced level, you can extend the breaks up to 3-5 minutes.

**To consider**

We will work with basic repetition exercises, mainly pull-ups of all kinds, without learning skills such as the muscle-up or the front lever. For those movements, you have both specific training programs and EVO routines dedicated to each of them.

Back and biceps muscle building

This EVO routine is designed to work the cardiovascular system, ideal for people who want to improve their health, burn extra calories, and sweat a little. Many people use cardio as a tool in weight loss and fat-burning strategies, so it works perfectly for that too.

**Requirements**

You must be able to do 8 repetitions of reverse lunges and mountain climbers for 20 seconds.

**Necessary material**

No material is needed for this EVO routine.

**Planning**

Perform this routine between 1 and 3 times a week, depending on how you have structured your training.

**Rest times**

For cardio routines, the ideal is to use short breaks, between 15" and 1' maximum, depending on how difficult the routine is for you.

**To consider**

If you've never done routines of this type, you don't have good stamina, or you haven't worked on it for a long time, take it easy, start with long breaks and gradually reduce them over time.

Cardio

With this EVO routine, you will be able to work to master the flag or human flag, specifically until you are able to do 10" on each side.

**Requirements**

You must be able to do at least 7 pull-ups and 15 push-ups to start this EVO routine.

**Necessary material**

You will need a swedish ladder or similar where to perform the flag and its progressions, and a pull-up bar.

**Planning**

Do this EVO routine between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning.

**Rest times**

The goal of this EVO routine is to improve skill and strength, so the breaks don't need to be short. You can use from 1' when the routine is simple, to 2'30" when it gets more complicated.

**To consider**

We recommend learning the progressions and the flag from both sides, although this approach is more difficult and slow. If you prefer to advance faster, you can do the progressions and the flag itself only on the good side.

Flag

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