Do you want to build the core
strength required for amazing calisthenics skills while building
six pack abs at the same time? Then this video is for you. What's up, guys? It's Michael here from calisthenics family. This video is for beginners
that want to start with calisthenics,
but lack the required core strength and don't know
which exercises are effective. Therefore,
we will do a complete Calisthenics core
workout routine that you can follow
along with me that will get you strong
and prepare
d For this routine. With this routine, we'll work and we work them in a which is needed to build
good core strength. With all dynamic exercises. We're going to do about ten reps
and with all static exercises, we're going to hold it
for like 20 to 30 seconds. And with each exercise
we're going to take 20 seconds of rest In between the exercises. I've already scheduled
this routine in our calisthenics
family app, so you can do this routine
anywhere you want. We will do The first exercise, that we'
re going to do Grab the bar
at shoulder width apart, point your toes,
keep your core tight, and bring your knees
as high as possible. Hold for a second and go down. All right, let's do this for ten repetitions Are you ready? Let's go. Last one, All right, great. Let's take 20 seconds rest. Before we’re going to move on to the static exercise. We’re going to use the floor
for this exercise. This exercise is great
for building a good line for example,
for your handstand, you start on your lower ba
ck,
and from here you extend your legs and arms
together. And we're going to
hold this position while keeping our lower back
in contact with the ground. All right. Time is up. Are you ready? Let's go. Core is tight and hold five. 10 seconds. Keep holding. 20 seconds. Ten more. All right, great. So the next exercise
that we're going to do So we're
going to grab the bars and make sure you depress your scapula. And from here,
raise your knees at 90 degree angle
and hold this position. We're going t
o hold this
for 20 seconds straight. So let's get ready. In three, two, one. Depress your scapula. 90 degree angle. And rotate your elbows
forward. 10 seconds. All right, great. This exercise is great to prepare you, for example,
for the L-sit hold. So now let's
take some rest again and let's move
on to the next exercise, which is the So let's get on our hands. So let's get on our hands. And the exercise
looks like this. We're going to bring our arms
and legs in the air until they're in a comple
tely
straight line like this. And from here, we do it again. We're going to repeat
this motion. This exercise is great, for example,
for learning to backlever. So if you're ready,
let's get started. We're going to do
ten repetitions. So three, two, one. Let's go. Do the movement in control. Last one. All right, let's move
straight on to the other side. Also, ten repetitions last one. All right, let's set the timer again and let's move on to So with this exercise, we're
going to start on our elbo
ws Bring our body
in a straight line. Hands is on the quadriceps, and we bring our hips
towards the floor and push back up. Keep your hips forward. All right, let's go. We're going to do
eight reps per side. That's one, Last one, All right. Let's take a little break and repeat this exercise on the other side, too. So right elbow on the floor, body is straight. tense your core. And let's go Last one, All right. Very nice. Let's take some rest again and let's move on to the final
exercise of this
routine, which is the So let me first
explain this exercise, because it's
a little technical. For this, you want to find a pole
or a lower bar where
you can grab yourself tight on and then you want to bring
your knees towards the pole. And from here, extend
your legs and also extend your hips. Make sure your body
is completely straight. And from here, you're going to pull yourself
slightly away from the bar while keeping your body
straight and your core tight. And we're going to try to hold this
position
for 20 seconds. So let's get started, guys. I'm going to get my
towel over here, grab the bar and make sure you're
ready and let's get started. Knees in, legs straight. and let's hold. All right, that’s it. All right, guys. So this was the complete
core workout. Make sure to do You can also check out
this workout in our Calisthenics
family workout app where you can keep
track of your progress and also follow a lot more
routines and workout plans for building muscle mass,
gaining streng
th, improving mobility and learning
calisthenics skills. Make sure to check out our app
in the Google Play or App store
and download it for free. Lastly, let's get into This week we will give away
one set of our Guinness Index family wrist wraps, which is a must have
when starting calisthenics. after publishing this video. The winner will be announced
in next week's video. This is what we gave away
in last week's video, and the winner will appear
right here. In the screen Let me know And don't
f
orget to like, subscribe and put your notifications on, so you won't miss the giveaway
winner. Thanks for watching and
joining this workout with me and I'll see you in one of
the next videos. Peace out.
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