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 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

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.

The era of leg-sthenics

With this challenge we invite you to try many exercises that you have probably never done before, in this way you will discover ways to work different muscles and movements that can help you improve your workouts or find new possibilities to progress quickly.

As always we start with the simplest and as the days go by it will get more complicated. The routines have a full body approach so you can use them as your workout for the day, or if you are working on a specific goal, you can use them as the basics block after the initial specific part.

**You should know:**

- This challenge is designed for intermediate or advanced athletes who are able to do pull-ups, dips and push-ups with ease. 
 - 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:** 

For this challenge it is necessary to have a pull-up bar, low bar and parallel bars.

**Minimum requirements:**

You should be able to do pull-ups, dips, and push-ups with ease.

Hidden exercises

With this challenge you can work your entire body without leaving home and without using equipment. With routines that will not take up too much of your time but with the appropriate intensity so that the training is beneficial. As always, the difficulty will be progressive. Try to keep up and, if you have difficulties, adapt the exercises to your ability. Remember to tag @calisteniapp so that we can all share and motivate each other every day.

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. 
 - 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: 

This challenge requires no equipment.

Minimum requirements:

Each day has a beginner option, so there is no minimum requirement to get started.

21 days at home

The following challenge is designed for those people who are just starting out in calisthenics, but that does not mean that the challenge will be easy. The main objective of the next 21 days is to gain skill with body weight and consequently you will obtain a noticeable change in strength and, accompanied by good nutrition, also a physical change. Although the first days may be simple, little by little we will increase the level until we perform more difficult exercises that will help you throughout your training. If you're ready, LET'S START!

**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 performing 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. If you are going to do the option with equipment, you should keep in mind that there are some exercises with rings.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Brutal training

The main objective of the next 21 days is to perform cardiovascular exercise with basic calisthenics exercises, to optimize fat burning. Logically, this must be accompanied by good nutrition to achieve a physical change. Although the first days may be simple, little by little we will increase the level until we perform more difficult exercises that will help you throughout your training. Remember that training is focused on continuous exercises to burn the greatest number of calories in a short time. If you are ready, LET'S START!

**You should know:**

- The routines are designed so that you try to do them in the form of drop sets, where you start with a more difficult exercise and the difficulty is reduced until you reach the simplest exercise. 
 - 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.

Burn fat in 21 days

Challenge focused on working the whole body and aimed at beginners and intermediates, although with an option for advanced as well. This time it also includes back exercises. The routines will not take up too much of your time but they have the right intensity so that the training is beneficial. As always, the difficulty will be progressive, starting relatively easy and ending relatively difficult. Try to keep up and, if you have difficulties, adapt the exercises to your ability. Remember to tag @calisteniapp so that we can all share and motivate ourselves every day and lastly, also remember that the important thing is to work on your discipline so that you can show yourself that you can meet the challenge without excuses.

**You should know:**

- Every day you will have a routine for beginners, intermediates and advanced. Choose the one that best suits your level and needs. 
 - The duration of the routines will be between 10 and 30 minutes, so you can do them even if you don't have much time available. 
 - 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:** 

This challenge is designed to be done at home without equipment. At most you will need some chairs or tables to perform the Australian pull-ups and a raised surface to rest your legs on in exercises such as the Bulgarian squat, which can be a couch, a chair or something of a similar height.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Hypertrophy at home

In this challenge we focus on working on push-ups of many different types, starting with the simplest ones but advancing a little every day and trying new varieties. As always, the difficulty will be progressive: the first routines may be quite simple for you, but the intensity will soon increase. Try to keep up and, if you have difficulties, adapt the exercises to your ability. Remember to tag @calisteniapp so that we can all share and motivate each other every day.

**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. The goal of this challenge is for you to try different types of push-ups, whatever your level, so the difficulty levels change the number of reps but can keep the same exercises. 
 - 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:** 

This challenge requires no equipment.

**Minimum requirements:**

We recommend that to do this challenge you be able to perform at least 10 normal push-ups with ease.

21 Days of Push-ups

This challenge focuses on giving a complete workout to the legs, glutes and abs with a moderate - high intensity. As always, the first routines will be relatively simple and each day the difficulty will increase. Try to keep up and, if you have difficulties, adapt the exercises to your ability. Remember to tag @calisteniapp so that we can all share and motivate each other every day.

**You should know:**

- Every day you will have a routine for beginners, intermediates and advanced. 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:** 

This challenge requires no equipment.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

21 Days of Glutes, Abs and Legs

This challenge will make you work your entire upper body, especially your chest, abs and shoulders, without the need for equipment. As always, the first routines will be relatively simple and then the difficulty will increase. Try to keep up and, if necessary, adapt the exercises or repetitions to your level. Don't forget to share your progress with @calisteniapp so we can all motivate each other.

**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. 
 - 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:** 

This challenge is designed to be done without equipment.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started. Even so, we recommend being able to perform at least 5 normal push-ups on the floor to fully enjoy this challenge.

21 Days of Upper Body at Home

This challenge is designed for people who are starting from 0, who have no strength at all and who have not trained before. The exercises are very simple, although they still progress gradually so that the challenge helps you get started in calisthenics and acquire the habit of training daily. It is designed to work the entire body and introduce you to the most basic calisthenics exercises. Remember to share your progress on social networks and tag @calisteniapp.

**You should know:**

- Each day you will have a routine for beginners and one without equipment. 
 - The first routines will be simpler and will become more complicated as the challenge progresses.

**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:**

This challenge is designed so that anyone can do it, even if they lack strength or have never trained.

21 Days for Beginners Level 0

In this challenge you can work your abdominals progressively, with exercises that focus more on the rectus abdominis itself, exercises that work the obliques, and a bit of hip flexor work. As always, we'll start with easier routines that will get harder as the days go by. Be consistent and remember to share your progress with @calisteniapp.

**You should know:**

- Every day you will have a routine for beginners, intermediate and advanced. Choose the one that best suits your level and needs. 
 - The first routines will be simpler and will get harder as the challenge progresses. 
 - If you have problems executing any of the exercises, adapt it to your level.

**Equipment needed:** 

This challenge is designed to be performed without using equipment.

**Minimum requirements:**

Every day has an option for beginners, so there is no minimum requirement to begin with.

21 Days of Abs at Home

In this challenge we will work for 21 days to demonstrate our discipline and perseverance. Each day will have a different type of routine, with a variant for beginners, intermediate, advanced and one to do at home without equipment, so there is no excuse! You can participate in the challenge, whatever your level and conditions. In addition, although each day brings a different type of training, the challenge as a whole forms a cohesive full-body program with a series of key exercises that progress throughout it. Discover and try a large number of types of routines while training your entire body and building the training habit. 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 performing 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.

Unwavering Discipline

Nowadays, we live surrounded by stimuli that occupy our attention and prevent us from concentrating on what we really have to do. In this challenge, you will test your ability to dedicate a moment a day when all your attention is focused on training. We will seek to enter “the zone” with short, but intense routines, with little rest time that does not allow us to be distracted by other things. Be prepared to focus on your training with all your attention, and you will quickly notice the benefits. We will work the whole body, cardiovascular endurance, you will try different exercises and variations and, most importantly, we will work on discipline, perseverance and the ability to concentrate on achieving your goals.

## You should know:

- Each day you will have a routine for beginners, intermediate, advanced and without equipment. Choose the one that best suits your needs. 
 - The sessions will advance automatically, so you won't need to touch the screen, just do the exercise that appears on the screen until the app tells you the next one. Remember to turn on the sound to make it easier for you to follow the routine. 
 - Each routine will last between 10 and 25 minutes, the first days will be easier and the difficulty will progress as the sessions go by. There will also be deload routines to avoid accumulating too much fatigue. 
 - Review the routines first to check that you know how to do all the exercises, once you start you won't be able to stop doing them. 
 - Perform each exercise with a moderate-high intensity, so that you get the most out of each block.

## Equipment needed:

It can be done with or without equipment, since every day there is the option to do it at home, without equipment.

## Minimum requirements:

Each day has a beginner option, so there is no minimum requirement to get started.

Focus Challenge

The time has come to start again, and this time it's for good. With this challenge you can start your training habit so that you finally take it seriously and can continue with discipline, achieving all your goals. We will start gently and progressively, and little by little you will prepare your body so that it has the solid base it needs. When we finish the 21 days you will be prepared for any goal you set and you will have built the foundation to be able to progress effectively. Let's get to it! Remember to share your progress by tagging @calisteniapp.

**You should know:**

- The duration of the routines will be between 20 and 50 minutes, depending on the breaks you use, the type of routine scheduled for that day and the stage of the challenge you're at. At first they will be shorter and the duration will progressively increase. 
 - At the beginning of the challenge the routines will be simple and we will increase the difficulty as your body adapts. 
 - Each day of the challenge you will have a routine for beginners, one for intermediates, one for advanced and one to do without equipment. Choose the one that best suits your level and, if necessary, adapt the exercises to your ability. That said, we recommend that you try to do them as programmed. 
 - We will work the entire body and different capacities such as strength, endurance, cardio, as well as hypertrophy. Additionally, we will try different exercises and different approaches to make sure we hit all the angles.

**Equipment needed:**

This challenge can be done with or without equipment, since every day you will have a routine option without equipment.

**Minimum requirements:**

Each day has a beginner option, so there is no minimum requirement to get started.

Reset Mission

The **10' Workout Challenge** is a 21-day challenge strategically designed to eliminate the most common barrier to training: lack of time. Over the next 21 days, we will focus on **work density**, condensing effort into sessions lasting between 5 and 15 minutes.

The goal is not to exhaust yourself for hours, but to maximize every second of training to generate physical and, above all, mental adaptations.

## Who is this challenge for?

This program serves a dual purpose of education and performance, depending on your current level:

- **For Beginners (Habit Building):** If you are looking to start calisthenics, this challenge is your ideal starting point. By requiring minimal time investment, we reduce the mental friction of "having to train." The goal is that, by the end of the 21 days, you have integrated exercise as a natural and non-negotiable part of your daily routine.
 - **For Experienced Athletes (Extra Intensity and Volume):** If you already have an established routine, use this challenge as a "finisher" or metabolic complement. It is an effective tool to add extra training volume and increase the intensity of your sessions to start the year with a different stimulus.

## Technical Structure of the Routines

The methodology is based on simplicity and effectiveness. Each day you will face a concise training scheme:

- **Adapted Volume:** Short sessions, with the number of exercises and sets adjusted to each day’s format.
 - **Varied Formats:** We will alternate between the traditional format and the circuit format.
 - **Periodization:** The programming combines full body sessions or upper-lower splits, with days focused specifically on a muscle group or movement pattern.

## Total Adaptability: 4 Daily Levels

At Calisteniapp we understand that progression is individual. That’s why each day of the challenge will unlock **four different versions** of the same routine, ensuring the stimulus is appropriate for your abilities:

- **Beginner Level.**
 - **Intermediate Level.**
 - **Advanced Level.**
 - **At home without equipment:** A variant specifically designed to be done at home, without the need for equipment or bars.

Time is no longer an excuse. It’s only 10 minutes, but they will be the most productive 10 minutes of your day. **Join the challenge.**

Challenges