10 min. Beginner Handstand Routine at Home (FOLLOW ALONG)

what's up canvases family it's Michael

fair and today we're going to do a 10

minute handstand follow along workouts

that you can do at home today I'm gonna

do a handstand routine that is for

beginners I'm currently in the 10 of my

own 21 day handstand challenge and I

asked on instagram to create a beginner

routine and you guys can follow along

and I got a really good response on that

so that's why I'm doing the video today

if you don't follow me on Instagram

check out my own Instagram for daily

updates on my handstand challenge but

for now let's get into the routine so

for this routine guys you need a soft

box or you can also use a pillow and a

mat and the wall so let's get straight

into the routine we're gonna focus on

the core the shoulder and also some

shoulder mobility because those three

aspects are the most important aspects

to learn the handstand so we're gonna do

with four different sequences so let's

start with some shoulder mobility work

to warm up we're gonna start off with

some guest 2004 30 seconds so let's

start a partner and let's get ready with

this routine so you want to basically

press into the floor with straight arms

go down look forward create arch back

and press as hard as you can into the

ground again

it's just a really good exercise warm up

the shoulders especially for the

handstand all right so that's 30 seconds

to next you're going to do an exercise

for your core the hollow body hold and

we're going to do this for one minute

for this we're going to use the box

because it's just a little easier and

more convenient to do this on a box all

right so we're gonna aim for one-minutes

or let's go three two one

so basically straighten out your legs

and also it works is if this is for you

can also tuck your knees in and look

like this but make sure that you have

contact with the ground during the whole

exercise

[Music]

20 seconds that one keep breathing and

really squeeze your glutes squeeze your

nose keep your more constructive five

more seconds alright now we can go to

the first exercise for shoulder strength

for the handstand and that is the fight

extent we also gonna do this in one

minute so you go stand on your toes or

your feet and reach our hands on the

floor and from here

lean forward on your toes and hold this

for one minute

try to keep your scarecrow attracted so

don't refract like this really press

into the floor like this

[Music]

all right it's too easy for you you can

also leave a little bit more forward

there's just a really good exercise to

work on shoulders and maybe also for

some of you and really that's exercise

to gets to our strong right hand

shoulders alright so that's it first

sequence done now we're going to move on

to another shoulder mobility exercise

and it's also our wrestling's are going

for the next core exercise so now we're

going to do a downward facing dog

this is really you shoulder opener so

make sure that you step on your heels

and move towards your knees and from

here really try to open up your

shoulders maybe get some movement in

you can also bet your legs Ami's alright

so next for exercise

it's a Superman bolt and this one is

particularly for your lower back so it's

basically the same exercise as a hot

body goal but now we're gonna reverse

mine sites break our arms and feet in

the air all right one minute pull three

two one

and straighten your legs and also

straighten out your arms try to squeeze

your glutes that's really important and

don't try to arch your back so don't try

to bring your feet as high as possible

but rather keep them close to the ground

keep breathing

[Music]

if this is too hard you can also bring

your arms to wash your body and hold it

from here

all right 10 more seconds come on

[Music]

all right so next exercise from a

handstand is the handset kick up for

this we're gonna do it on the wall so

you're gonna do kick ups for one minute

and every time where you kick up you

also want to stand for like five seconds

so starting to spray the position like

this keep your hands they have distance

apart from the wall and let's jump into

a handstand with straight arms for one

minute

three two one and let's go hold for five

seconds and get it back this is a really

good exercise if you're new to the hand

side and you want to get your body

comfortable with this new movement also

make sure that you press when you come

up all right so one more all right so

that one is quite intense if you've

never do a head set but it just really

good exercise so now we're gonna have 30

seconds rest again while doing some

short mobility for the next sequence so

now we're gonna do the Child's Pose

we're gonna bring our knees backwards

and bring our glue stores are feeding

straining arms and bring your elbows

towards the floor and really try to open

up your shoulders you also feel this in

your legs and let's just hold this for

30 seconds

keep breathing really deep inhale slow

exhale maybe bring your hands to the

little forward to get more stretch out

of it in your shoulders five more

seconds all right so next is another

core exercise and this is the classic

black hole the black hole is important

really exercise striking the core but

also to get a better fuel between the

band's name comes trouble between your

lower body and upper body so let's do

this hold plank on a low flame for 1

minute 3 2 1 and let's go make sure you

keep your head up and protracted so

don't hang these shoulders like this and

really press into the floor squeeze your

moves together and hold and to make this

a little bit more advanced for people

that can do the plank easy for one

minute we're going to try to do this one

with one feet up in the air which you

can also stay at the regular blanket

all right 20 more seconds

keep that feet in the air really maybe

wear that as long as possible straighten

out your leg five more seconds all right

all right so next exercise is also with

the hands and exercise for this time I'm

going to wait one minute

Walt has done so let's get back into the

Sprint position and that's jump into

that side three two one and hold keep

straight arms and again press into the

floor as hard as you can this is so

important with a headset I see so many

people doing it like this with bent arms

try to press straight bars and hold from

here

[Music]

[Music]

as way come on also squeeze your glutes

always activate your core and also point

your toes ten more seconds come on

[Music]

five four three two one and let's calm

down all right

so that's it for this little ten minute

hence then beginning routine so thanks

for joining with this handsome fellow

don't work out if you want to see more

videos just like this let me know in the

comments and also don't forget to Like

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21-day Hansen challenge that I'm doing

on my own Instagram

just admit it story do the handsome

every single day for this routine and

I'll promise you you will see results in

no time

so that's it for this video guys like

and subscribe for more and I'll get you

in the next video peace out guys

it's for real EMS on my face