7 min. ABS & CORE Workout at HOME | Follow-Along

what's up guys it's Michael here from

calisthenics family and today we're

going to do a six pack at workout

routine that will not only give you a

six pack but also will work on a really

really strong core that is really good

for exercises like the Foley for the

back knee for or even a Yuma flag so

today we're gonna do a follow along work

thing that means that you can follow

along with me and we're gonna do six

different exercises the first three

exercises will be dynamic exercises and

the second three exercise will be static

exercises so we're going to do different

exercises we go to each exercise for 45

seconds and then we will have 15 seconds

rest and then we're gonna do the next

exercise immediately after that one and

someone actually requested this video in

one of our videos in the comments

section and that's why we are doing this

routine today guys because we always

check the comments and listen to you

guys

so I got a timer over there so I'm gonna

start the timer and then we're gonna

start this Edward routine so are you

ready let's do this

in three two one

let's go okay first one on hollow

burning kick out

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45 seconds in total

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fifteen seconds left

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all right 50 seconds resting and the

next exercise our site hip trusters so

you go to lay down for your elbow in the

plank position like this and then go and

then and then we go up and down all

right let's go let's go as high as

possible and bring your hips forward

look like this but for

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fifteen seconds left guys and after this

month we've got a video site

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Oh

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10 seconds and then we're gonna start

you off

right you want let's go

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all right ten seconds left

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four three two one

alright alright the next one now we go

to lay down in its neck position on your

elbows and then we go up and down with

your legs two one go

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make sure that you squeeze your glutes

and also make your whole body as

straight as possible

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eight to one all right to these rate of

dynamic exercise now we're going to do

the aesthetic exercises which means and

we're gonna hold the exercises the first

one is the hollow body hold like this

hold it like this always your lower back

is in contact with the ground

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and if it is getting too hard you can

tuck your knees in like this or maybe

like this

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all right 50 seconds left guys

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all right the next one is the side plank

the knob with straight arms in five four

three two one okay

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I also try to really press into the

ground

ain't no hanging like this but up like

it's a nice life also your hips should

be in front up here but it's wrong

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for great view one

okay the other side as well

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five-four-three-two-one

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as well as also really good for

coordination Profeta

you're really targeting all those small

muscle fibers

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five seconds four three two one

okay and the last one guys is the elbow

plank for 45 seconds again

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we too want dope

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fifteen seconds come on go on yes

seconds

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five four three two one that's it guys

this one of our ab workout routines that

we do very often almost every time after

a workout for at least two to three

times per week this was the first round

and in total you want to do at least two

routes we personally always through

three rounds today you will be working

out for about 20 to 25 minutes on your

core and if you're gonna implement this

into your own work routine or at least

two to three times per week you will

notice a tremendous increase of strength

in your core

so you're gonna really get a stupor for

like more advanced exercises and also

for a six-pack as well

alright guys that was it for this

routine if you want to see more full

along workout routines for example a

push workout back workout or other

workouts maybe a kind of standing back

workout that you can follow along with

us please let us know in the comments

what kind of follow along work ups you

would like to see and if you like this

video please please give it a thumbs up

and subscribe to see more videos in the

future and then I'll see you in the next

video peace out guys

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