21 Day Beginner to Handstand Challenge - Free!

Embarking on a 21-day handstand challenge is a fun way to build strength, improve balance, and develop body control. This challenge will break down each of the 21-days and guide you specifically through daily exercises and drills designed to progressively enhance your handstand skills, unlocking the exhilarating feeling of mastering the free handstand. 

The best gymnasts in the world from Olympic champion to a cirque du soleil artist will all learn to master their overall body control through focused routines such as this one. 

So whether you are a beginner in the world of gymnastics, or a dab-hand looking to refine your technique, this structured program will help you achieve your overall flexibility and handstand goals.

What we can promise you at the end of 21 days is a heightened sense of body awareness, increased range in your physical movements and a stronger mind-body connection.

Ready? Then et the handstand challenge begin!

Before starting the handstand challenge, ensure you have a safe space to practice, preferably with a clear wall and a soft surface like a yoga mat. Warm up properly before each session to prevent injuries, focusing on wrist, shoulder, and core activation exercises.

As the handstand challenge progresses, you will notice an increase in shoulder strength and the increased mental focus that comes with mastering a new range of motion.

So you've decided to learn a new skill or improve an existing one - great! You've already taken the biggest step in the learning process. 

But such a huge number of handstand enthusiasts quit without completing the 21-day handstand challenge - Don't be one of them!

Just by completing the next 3 weeks, you will create a solid foundation, good form and the correct preparation of your entire body. Stick with it!

• Wrist Circles: 2 minutes
• Wrist Flexor Stretches: 2 sets of 30 seconds each
• Shoulder Dislocates: 2 sets of 10 reps
• Scapular Push-Ups: 3 sets of 10 reps
• Hollow Body Hold: 3 sets of 20 seconds

• Plank: 3 sets of 30 seconds
• Side Planks: 3 sets of 20 seconds each side
• Hollow Body Rock: 3 sets of 10 reps
• Dead Bugs: 3 sets of 10 reps

•  Wall Walks: 3 sets of 5 reps

•  Tuck Handstands (against wall): 3 sets of 10 seconds

•  L-Sits (on parallettes or floor): 3 sets of 10 seconds

•  Wrist Warm-Up: 2 minutes

•  Wall Walks: 3 sets of 5 reps

•  Handstand Kick-Ups (against wall): 3 sets of 5 reps

•  Plank to Pike: 3 sets of 10 reps

• Hollow Body Hold: 3 sets of 30 seconds
• Scapular Push-Ups: 3 sets of 10 reps
• Shoulder Taps (in plank position): 3 sets of 20 taps
• Pike Push-Ups: 3 sets of 8 reps

• Wall Handstands: 3 sets of 20 seconds
• Tuck Handstands (away from wall): 3 sets of 10 seconds
• L-Sits: 3 sets of 15 seconds
• Straddle Handstands (against wall): 3 sets of 10 seconds

1. Gentle Yoga or Stretching : 20 minutes
2. Wrist and Shoulder Mobility : 10 minutes

• Freestanding Handstand Attempts : 20 attempts
• Handstand Hold Challenge : Try to hold a freestanding handstand as long as possible
• Core Work (Hollow Body Hold) : 3 sets of 50 seconds

• Yoga or Stretching : 20 minutes
• Wrist and Shoulder Mobility : 10 minutes
• Hollow Body Rock : 3 sets of 30 reps
• Side Planks : 3 sets of 40 seconds each side

• Handstand Wall Pulls : 3 sets of 10 reps
• Pike Handstands : 3 sets of 25 seconds
• Freestanding Handstand Attempts : 15 attempts
• Core Work (Hollow Body Hold) : 3 sets of 60 seconds

• Freestanding Handstand Attempts: 25 attempts
• Handstand Hold Challenge: Try to hold a freestanding handstand as long as possible
• Celebrate Progress: Reflect on your journey and celebrate your progress

The 21-Day Handstand Challenge is designed to progressively build your strength, balance, and confidence. By following this structured approach, you can significantly improve your handstand skills and ensure a good result. 

Remember, one of the most important things is to stay consistent with your physical activity, focus on form, and celebrate your progress. Handstands are not only a great exercise but also a rewarding journey of self-improvement and physical mastery.

To take your handstand challenge to the next level, you can seek professional advice from an online coach, many of which have huge experience in the proper development of handstands, giving you a powerful boost towards your goals. 

If you're unsure where to find one, just drop us a message and we would be happy to recommend one for you!

If you've found this handstand challenge training program useful, be sure to share it with friends on social media.