The objective of this challenge is to increase our shoulder strength and our discipline through a gradual progression that allows us to prioritize this important muscle group for our progress in Calisthenics. Specifically, we will focus on exercises for the anterior deltoid or front shoulder area, which implies that we will also give a lot of work to the pectorals, triceps and trapezius mainly. On each day you will find a routine for beginners, intermediate and advanced so that you can adapt it to your level, even so, at all levels, the first routines will be easier and will become more complicated as the challenge progresses. If you have trouble executing any of the exercises, adapt it to your level. Remember to share your progress with @calisteniapp. 

 **You must know** 

 - Each day has a routine for beginners, intermediate and advanced. 

 - The whole challenge can be done without material, although you can use push up grips in some exercises if it is more comfortable for you. 

 - The duration of the routines will be variable from about 20 minutes, the first days, to about 1 hour in the last days. 

 - Every day we will advise you on what rest time to use. 

 - Try to do the challenge 21 days in a row, there will be soft download days scheduled for you to recover. If you can't train one day, pick up where you left off the next.

Shoulders Strengthening

In this challenge we will work to strengthen our abs, lower back, obliques, psoas and other core muscles. In this case, this challenge is made to be done before your usual routines, since it will not take much time. The starting point will be quite suitable for any fitness level and little by little it will get more complicated as we get stronger. Do not forget to share your progress with @calisteniapp on Instagram.

Iron Core

In this challenge we will make sure to get in shape, gain strength, muscle mass and muscular endurance in our whole body. The difficulty will be progressive but it will progress quite fast so... it will be quite a challenge! If some exercises are too difficult for your level and you can't do them, just change them for another one of the same or previous days. Remember to share your progress with @calisteniapp!

Full body conditioning

In this challenge we will complement our daily routines with flexibility work. I recommend you rest at least 10 or 15 minutes after your normal routine and then do the flexibility work, or even do it later on the day. We will focus on improving the range of motion in our shoulders, legs, wrists and our entire posterior chain, which will help us improve in the vast majority of tricks and difficult calisthenics exercises. Recommended for both beginners and advanced. Finally, I recommend you put take 15 to 20 second-long rests at most to do it quickly.

Total flexibility

The main goal of this challenge is to get muscle hypertrophy in your 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 muscle size, strength and endurance. Remember to share your progress by tagging @calisteniapp. Let's do this!

Bigger back and biceps

The main goal of this challenge is to work on hypertrophy and power for your legs. In addition, you will learn different exercises of progressive difficulty and how to combine them in order to have a balanced upper and lower body. Remember that all unilateral exercises must be done with each leg, and don't forget to share your progress with @calisteniapp.

Legsthenics age

With this challenge we invite you to try many exercises that you have probably never done before. In this way you will discover new 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 basics and as the days go by the exercises will become more complicated. Routines have a full-body approach so you can use them as your day's workout, or if you're working on a specific goal, you can use them as complement to your scheduled training.

Hidden exercises

With this challenge you will be able to work your whole body without leaving home and without using any equipment. With routines that won't take up too much of your time but with the right intensity to make the workout worthwhile. As always, the difficulty will be progressive, try to keep up and if you have difficulties, adapt the exercises to your capacity. Remember to label @calisteniapp so that we all share and motivate each other every day.

21 days at home

The following challenge is designed for those 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 dexterity with body weight and consequently you will obtain a noticeable change in strength and, accompanied by a good diet, also a physical change. Although the first days may be simple, little by little we will increase the level until we perform exercises of greater difficulty that will help you throughout your training. If you're ready, LET'S GET STARTED!

Brutal training

The main objective of the next 21 days is to perform cardiovascular exercise to optimize fat burning, logically this must be accompanied by a good diet to achieve a physical change. Although the first days may be simple, little by little we will increase the level to perform exercises of greater difficulty that will serve you throughout your training, remember that the training is focused on continuous exercises to burn the greatest amount of calories in a short time. If you're ready, LET'S GET STARTED!

Burn Fat in 21 days

Challenge focused on working the whole body and aimed at beginners and intermediates. This time it also includes back exercises. The routines will not take too much time but they have the right intensity so that the training is of benefit. 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 all share and motivate each other every day and finally also remember that It is important to work on your discipline so that you show yourself that you can meet the challenge without excuses.

Hypertrophy at home

In this challenge we focus on working out different types of push-ups, starting with the simplest but each day progressing a little and trying new ones. As always the difficulty will be progressive. The first routines can be quite simple but soon the intensity will increase. Try to keep up and if you have difficulties, adapt the exercises to your capacity. Remember to tag @calisteniapp so that we all share and motivate each other every day!

21 Days of Push-ups

This challenge focuses on giving your legs, buttocks and abs a complete workout with a moderate-high intensity. As always, the first routines will be relatively simple and the difficulty will increase every day. Try to keep up and if you have difficulties, adapt the exercises to your ability. Remember to tag @calisteniapp so that we all share and motivate each other every day.

21 Days of Buttocks, 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.

21 Days of Upperbody at Home

This challenge is designed for people who start from 0, who have no strength and who have not trained before. The exercises are very simple, although they still progress progressively so that the challenge helps you get started in calisthenics and acquire the habit of training daily. It is designed to work the whole body and start you in the most basic calisthenics exercises. Remember to share your progress on social networks and tag @calisteniapp.

21 Days Beginners Level 0

In this challenge you will be able to work your abs progressively, with exercises that focus more on the rectus abdominis itself, exercises that work obliques and some hip flexors. As always we will start with easier routines and they will go complicating with the passing of days, be constant and remember to share your progress with @calisteniapp.

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 material, so there is no excuse! You can participate in the challenge, whatever your level and conditions. In addition, although each day is a variety of training, the challenge in general has a cohesion of full body work 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.

Unwavering Discipline

Currently, 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 resistance, 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 must know:

- Each day you will have a routine for beginners, intermediate, advanced and without material. 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 unloading 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.

## Necessary material:

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.

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