With this Smart Progress you can work to master the handstand, also known as handstand or vertical. Specifically, you will progress until you are able to hold it for at least 15”. 

 **Requirements** 

 This Smart and its level tests are designed so that you can start as a beginner, so being able to do push-ups with your knees supported will be enough. 

 **Necessary material** 

 No material of any kind is necessary. 

 **Planning** 

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

 **Rest times** 

 The goal of this Smart 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** 

 In this Smart you will learn to do a handstand by impulse, not a handstand by force, for the handstand by force you have two specific Training Programs in the programs section. This Smart ends at the handstand, it doesn't progress to progressions like handstand pushups or handstand presses. For these objectives you have the Handstand Press program or the Planks Smart Progress.

Handstand

In this Smart Progress 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 do at least 15 push-ups. The level test will adjust the routine to your initial capacity. 

 **Necessary material** 

 You will need parallel bars. 

 **Planning** 

 Do this Smart Progress 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 Smart as a push day or a shoulder day. 

 **Rest times** 

 The goal of this Smart 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 plank 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 Smart you will not learn skills superior to the full planche such as the maltese or the full press.

Planche

This Smart Progress 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, the level test will adapt the routine to your ability. 

 **Necessary material** 

 No material is needed for this Smart Progress. 

 **Planning** 

 Do this Smart Progress 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 Smart serves as a push day. 

 **Rest times** 

 The objective of this Smart Progress 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 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, planks and others. For these movements you have both specific training programs and Smart Progress dedicated to each one of them.

Shoulders and triceps muscle building

This Smart Progress is designed to work the muscles of the legs, including quadriceps, hamstrings, gluteals and calves. 

 **Requirements** 

 You can start as a complete beginner, so there is no minimum requirement. The level test will adapt the routine to your ability. 

 **Necessary material** 

 No material is needed for this Smart Progress. 

 **Planning** 

 Do this Smart Progress between 1 and 3 times a week, depending on the priority you want to give to footwork. 

 **Rest times** 

 The objective of this Smart Progress 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 a very 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 Smart Progress you will learn skills like the pistol squat or the airborne squat.

Legs muscle building

This Smart Progress 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. 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 Smart Progress 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 objective of this Smart Progress 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 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 Smart Progress dedicated to each of them.

Back and biceps muscle building

This Smart Progress 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 at least 10 burpees in a row. 

 **Necessary material** 

 No material is needed for this Smart Progress. 

 **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

This Smart Progress is designed to work the upper and lower chest and triceps. There will also be some shoulder work on your front. 

 **Requirements** 

 You can start this Smart as a beginner, so you only need to be able to do 5 push-ups on your knees. 

 **Necessary material** 

 You will not need material for this Smart Progress. 

 **Planning** 

 Do this Smart for Breast Day 1-2 times a week. If your training is of the “push, pull, legs” type, it works for you on push day. 

 **Rest times** 

 The objective of this Smart Progress 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 a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 To keep the work intense as you settle into the routine, you'll learn skills like clap push-ups, superman push-ups, and one-arm push-ups, among others.

Chest and triceps muscle building

In this Smart Progress we will work to master the front lever, specifically until you are able to do sets of 10”. 

 **Requirements** 

 You must be able to do at least 5 pull-ups. The level test will adjust the routine to your initial capacity. 

 **Necessary material** 

 Chin-up bar. 

 **Planning** 

 Do this Smart Progress 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 Smart as a pull or back and biceps day. 

 **Rest times** 

 The goal of this Smart 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 front lever 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 patiently and when the routine is really difficult try to progress very little by little , increasing rest times if necessary. In this Smart you will not learn skills superior to the front lever such as front lever pull ups or the victorian.

Front Lever

This Smart Progress is designed to work the muscles of the abdominal, lower back and hip flexors without the need for equipment. 

 **Requirements** 

 You can start this Smart Progress as a beginner so there is no minimum requirement. 

 **Necessary material** 

 No material is needed for this Smart Progress. 

 **Planning** 

 Perform this routine between 1 and 3 times a week, depending on the priority you want to give to abs work. Normally, this work is complementary to the rest of your routines and not a main part of your training. 

 **Rest times** 

 We recommend using short rest times between 20” and 1':30”, depending on how difficult the routine is for you. 

 **To consider** 

 Remember that if your goal is to have visible abs, you should not only train them, but you should accompany them with a diet that allows you to have a low body fat percentage.

Core at home

This Smart Progress is designed to work the muscles of the abdominal, lower back and hip flexors with the normal equipment of a calisthenics park. 

 **Requirements** 

 You can start this Smart Progress as a beginner so there is no minimum requirement. 

 **Necessary material** 

 Pull-up bar and parallel bars. 

 **Planning** 

 Perform this routine between 1 and 3 times a week, depending on the priority you want to give to abdominal work. Normally, this work is complementary to the rest of your routines and not a main part of your training. 

 **Rest times** 

 We recommend using short rest times of between 20” and 1':30”, depending on how difficult the routine is for you, being able to reach 2' or 3' when you are at a very advanced level. 

 **To consider** 

 Remember that if your goal is to have visible abs, you should not only train them, but you should accompany them with a diet that allows you to have a low body fat percentage. If you want to do abdominal work without the need for equipment, you have the Smart Progress of Core At Home.

Core at the park

In this Smart Progress we will work so that you can get the Muscle up, reaching the point where you can do at least 5 repetitions. Once you get it, we will also work on some variants such as the closed grip, wide grip or supine grip. 

 **Requirements** 

 You can start this Smart Progress as a complete beginner, although we recommend being able to do at least a few repetitions of chin-ups and chin-ups. 

 **Necessary material** 

 You will need a pull-up bar and some parallel bars. 

 **Planning** 

 Perform this Smart Progress between 1 and 3 times a week. Depending on the importance you want to give to the goal of getting the muscle up. If you combine it with other workouts, this Smart can fulfill the role of upper body day. 

 **Rest times** 

 The goal of this Smart 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. 

 **To consider** 

 In this Smart you will learn to do the muscle up, and some variants with different grips. You'll also learn how to do some explosive pull-up variations like clap pull-ups.

Your first muscle up

In this Smart Progress we work together on two calisthenics skills that have many points in common. Both the muscles involved, as well as many of the exercises that are used as progressions, as well as some technical aspects that will help you to obtain both movements with a single routine. 

 **Requirements** 

 We recommend at least being able to do 10 parallel knee raises and 5 dips. The level test will adjust the routine to your ability. 

 **Necessary material** 

 You will need a pull-up bar and parallel bars. 

 **Planning** 

 Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning these skills in your planning. If you do your training divided by muscle groups or by push-pull, this Smart serves as a push day or as a pectoral and triceps day. Although it also includes some abdominal work and mobility and flexibility. 

 **Rest times** 

 The goal of this Smart 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. 

 **To consider** 

 These movements need a certain flexibility and mobility that we have included in the development of this Smart, but you can give it some extra work if you feel you need it.

V-sit + Impossible dip

In this Smart Progress we will work to master the back lever, specifically until we are able to do series of more than 10”. 

 **Requirements** 

 You must be able to do at least 10 push-ups. 

 **Necessary material** 

 You will need a pull up bar. 

 **Planning** 

 Do this Smart Progress 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 Smart 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. 

 **To consider** 

 The back lever needs a certain flexibility and mobility that we have included in the development of this Smart, but you can give it some extra work if you feel you need it.

Back lever

In this Smart Progress we will work to achieve the Hefesto, starting from the simplest progressions and with joint and mobility preparation. 

 **Requirements** 

 You should be able to do at least the back lever and 10 pullups. 

 **Necessary material** 

 You will need a pull-up bar, low bar, and parallel bars. 

 **Planning** 

 Do this Smart Progress between 1 and 2 times a week, depending on the importance you want to give to learning this skill in your planning. 

 **Rest times** 

 The goal of this Smart 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 hefesto is a very demanding exercise for the joints, remember to warm up well and not skip mobility exercises. If you think you need extra work in this regard, you can use the specific Smart, Programs and loose routines for it.

Hefesto

In this Smart Progress we will learn to do pull-ups with one hand, specifically until you are able to do 6 repetitions with each arm. 

 **Requirements** 

 You can start this Smart Progress as a beginner, but we recommend that you be able to do at least 5 pull-ups. 

 **Necessary material** 

 You will need a pull up bar and a low bar for the pull ups. 

 **Planning** 

 Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to learning this skill in your planning. If you divide your training by push - pull - leg, this Smart can be used as a pull day, and if you divide your training by muscle groups, this Smart can be used as a back and biceps day. 

 **Rest times** 

 The goal of this Smart is to improve skill and strength, so the breaks don't need to be short. You can use from 1':30” when the routine is easy to 3-5' when it gets more complicated. 

 **To consider** 

 We recommend always working with both sides in unilateral exercises.

One hand pull-up

With this Smart Progress 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 Smart Progress. 

 **Necessary material** 

 You will need a trellis or similar where to make the flag and its progressions and a pull-up bar. 

 **Planning** 

 Do this Smart Progress 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 Smart 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

One of the most common problems people encounter today is poor posture, especially a hunched upper back and forward head. In this Smart we will carry out exercises that will help us solve (or prevent, if applicable) this problem, working the muscles that need to be toned, and stretching the muscles that are overloaded. In addition, we will also add complementary work to ensure a good posture in the hip area. 

 **Requirements** 

 There are no minimum requirements to do this Smart Progress. 

 **Necessary material** 

 You will need elastic bands to perform this Smart Progress. 

 **Planning** 

 If you already have posture problems, do this routine 2-3 times a week until you correct them. From there, or if you just want to prevent these problems, use this routine in a complementary way 1 time a week. 

 **Rest times** 

 You can use short rest times, between 30” and 1’. 

 **To consider** 

 We will work the muscles of the upper back: middle and lower trapezius, rear deltoids, etc. And we will stretch the pectoral, dorsal, and flexor muscles of the neck. For the hip area we will work hamstrings, buttocks and abdominals and we will stretch hip flexors.

Posture improvement

In this Smart Progress we will work with the rings in order to learn and master the different exercises and improve the strength and muscle mass of the upper body. 

 **Requirements** 

 You can start this Smart Progress as a beginner. The level test will adapt the routine to your ability. 

 **Necessary material** 

 You will need some rings that you can adjust to different heights. 

 **Planning** 

 Perform this routine between 1 and 4 times a week, depending on whether you combine it with other workouts or not. If your planning is torso - legs, this Smart can be used as a torso day. 

 **Rest times** 

 This Smart Progress has a strength-hypertrophy objective, so you can use intermediate rests between 1':30” and 3', depending on how difficult the routine is for you. 

 **To consider** 

 In this Smart Progress you will learn ring skills such as the muscle up, some back and front lever progressions and specific exercises.

Rings Mastering

In this Smart progress we will carry out a full body routine by series in which we will make sure to work with the best exercises in an approach to increase muscle mass that does not produce decompensations. 

 **Requirements** 

 You can start this Smart Progress whatever your level, with no requirements, the initial test will adapt the routine to your ability. 

 **Necessary material** 

 You will need a pull-up bar and parallel bars. 

 **Planning** 

 You can do this routine between 1 and 4 times a week. If you have a plan in which you divide the workouts by muscle groups, you can use the full body as a complement. 

 **Rest times** 

 The objective of this Smart Progress 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 a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 In this Smart Progress we mainly work with basic exercises with repetitions, but you will also learn some skills such as muscle ups, pistol squats, or one-arm push-ups.

Fullbody

With this Smart Progress we will work the muscles of the upper body, emphasizing pectorals, dorsals, shoulders, biceps and triceps. Ideal for people who divide their workouts into torso - legs or people who do not require training the lower body. 

 **Requirements** 

 You can start this Smart Progress as a beginner, intermediate or advanced. The level test will adjust the routine to your ability. 

 **Necessary material** 

 You will need a pull-up bar and parallel bars. 

 **Planning** 

 Perform this Smart Progress 2-3 times a week, depending on how you divide your training. 

 **Rest times** 

 The objective of this Smart Progress 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 a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 In this Smart Progress we will work mainly with pull-ups, funds, push-ups and abdominal exercises. We will not learn skills like muscle up, back lever, etc. For these objectives, use the Smart Progress or corresponding programs.

Upper Body

In this Smart Progress we will work to improve your flexibility and mobility throughout the body, focusing on the points that are usually necessary for the practice of calisthenics and its advanced movements and on the points that are necessary to maintain good health and functionality. In addition, we will work both actively with simple stretches, and actively with movements in which you must use certain specific muscles. 

 **Requirements** 

 There are no requirements to do this Smart Progress. 

 **Necessary material** 

 You do not need material for this Smart Progress. 

 **Planning** 

 Use this Smart Progress between 1 and 3 times a week, depending on the importance you want to give it. Use it as a complement to the rest of your routines. 

 **Rest times** 

 Use short rest times between 15” and 30”. 

 **To consider** 

 We will work on flexibility at the full body level, and some specific mobility elements such as scapular protraction and retraction and pelvic retroversion.

Flexibility and mobility

In this Smart Progress we will work towards a total body hypertrophy goal, using a wide variety of exercises with Kettlebells or Russian weights. 

 **Requirements** 

 There are no minimum requirements for this Smart Progress, since you can use a weight that suits your level. 

 **Necessary material** 

 You will need kettlebells of different weights. 

 **Planning** 

 Perform this Smart Progress between 1 and 4 times a week, depending on whether you are combining it with other training or not. 

 **Rest times** 

 The objective of this Smart Progress 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 a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 Use in each exercise a weight with which you feel a work intensity of between 70 and 90% of your capacity. Try to always look for a weight with which you notice that it is intense work for you but without it being too easy or too difficult.

Kettlebell bodybuilding

In this Smart Progress we will work towards a goal of building all the muscles of the legs, including the buttocks, and the abdominals. 

 **Requirements** 

 As a requirement to start this Smart Progress you must be able to do at least 15 squats. 

 **Necessary material** 

 You do not need material for this Smart Progress. 

 **Planning** 

 Do this Smart Progress between 1 and 3 times a week, depending on the importance you want to give to the GAP in your goals. If your planning is divided by muscle groups or by torso-leg, you can use this Smart for leg day. 

 **Rest times** 

 Use breaks between 30” and 1'30”, depending on how difficult the routine is for you. 

 **To consider** 

 Remember that if you want to have marked abs and legs, apart from increasing your muscles, you must reduce the percentage of body fat, accompanying your workouts with a diet suitable for your goals.

Buttocks, abs and legs

With this Smart Progress we will work on the push movement pattern, both horizontal and vertical push. This means that we will work mainly the muscles of the pectoral, triceps and anterior deltoids together. Ideal for people who divide their workouts into push - pull - legs. 

 **Requirements** 

 You can start this Smart Progress as a beginner, intermediate or advanced. The level test will adjust the routine to your ability. 

 **Necessary material** 

 Parallel bars. 

 **Planning** 

 Perform this Smart Progress 1 or 2 times a week, depending on how you divide your training. 

 **Rest times** 

 The objective of this Smart Progress 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 a very advanced level, you can extend the breaks up to 3-5 minutes. 

 **To consider** 

 There may be times when you accumulate many sets of different types of push-ups and find it difficult to complete everything. Don't be in a hurry, use longer rest times and go completing what you can. With time you will advance equally.

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