Do this 5 min Calisthenics Core Routine Everyday in 2023!

Hey, guys.

It's my Michael from Calisthenics Family and to start the New Year with a blast.

Today, we will be doing a new five minute calisthenics core

routine that you can do every single day.

This routine will help you to build a strong core and to get six pack abs.

It also helps you to prepare the body positions that you need

for calisthenics, exercises such as the handstand

frontlever, backlever and human flag.

All of these movements require solid core strength.

So that is exactly what you will be working on through this routine.

The New Year is always a moment for people

to set new goals and build new habits.

So with this routine, we already got you in the right direction.

But if you really want to crush your goals in 2023,

you can join our New Year Calisthenics Transformation Challenge,

in which you will be working for 12 weeks together with dozens of others

to reach your physical and calisthenics goals.

The best three transformations will take home

a prize of up to €1,000 in cash.

So if this sounds like something that you're up for

and make sure to sign up to the first link in the description.

So with that said, let's start with this core routine.

We will be doing five exercises and we will work every element of the core.

So that includes our complete apps, our lower back

and our obliques. With each exercise I will provide an easier of variation

in case the exercise I'm doing is yet to heart.

Unlike our other core routines today, we will combine dynamic

and static core exercises together.

So let's get started and make sure to follow this routine

all the way to the end to discover our weekly giveaway.

All right, guys, let's get down to the floor and let's get

started with the first exercise, which is the hollow body kick out.

So with this exercise, we only need the floor. So

let's get

into the first starting position, which is the hollow body hold.

Make sure your lower back is grounded into the floor.

Legs and arms are straight from here.

We're going to tuck our knees and like this, we're going to do 15 reps.

Are you ready? Let's go.

Three, two, one, one,

two, three,

four,

five.

All the way back.

Six, seven,

eight.

Keeps your upper back from the floor.

Two, nine,

ten, 11,

12, 13,

14, 15.

And now we're going to hold this position for 15 seconds.

And this way we're going to combine the dynamic

with the isometric.

Ten, 11, 12,

13, 15, pull.

All right. So that was the first exercise.

Now let's move on to the second one, which is the glute bridge.

Step out with this exercise.

We target our posterior chain.

We start in this hip twist position.

Bring your hips towards the ceiling,

get a posterior pelvic tilt,

and from here, walk your feet forward

like this while keeping your lower back in the same position.

That's two.

We're going to make 15 reps again.

Three,

four, five,

six and go back seven,

eight,

nine,

ten, move forward, 11,

12, 13,

14, 15 to 1 more. 16.

All right.

From here, we're going to hold this position for 15 seconds.

Again, try to bring your hips as high as possible

and really squeeze that lower back.

Well,

this one is great for your spine.

Okay.

Keep holding this

for another 5 seconds.

For three, two, one.

All right, perfect.

Now let's move on to the side plank dip.

So we're going to start in this high plank position.

Body is nice and straight, and from here we move down

and we bring our hips towards the ceiling again.

Push those hips forward.

We make ten reps of this one.

That's two,

three,

all the way up.

Four, squeeze those obliques.

Five, six,

seven, eight.

Nice and controlled.

Nine.

Last one, ten.

And let's hold this again.

Ten second, hold

three, four,

five, six, seven,

eight, nine, ten.

Perfect.

All right, let's move to the other side.

Right side.

Same thing.

Nice and straight.

And bring your hip down

and bring them back up.

That's one, two,

three, four,

five.

Really squeeze those obliques.

Six, seven,

eight, nine

and ten. Hold

two, three, four, five,

six, seven, eight, nine, ten.

All right, Now we're going to finish this routine

with the elbow plank hip twist.

So we start in the elbow plank.

Bring your hips down, posterior pelvic tilt again

from here, we're going to move our hips

downwards to the side.

That's one we're going to make.

Turn again to

three, four.

Nice straight position.

And the middle

five, six,

seven,

eight, nine.

Last one.

Come on ten and hold for another

10 seconds.

Five, four, three, two, one.

All right.

Good job, man.

That's it.

All right, guys.

There you go.

This is my current

five minute morning core routine that works all elements of the core.

And if very quick and effective, we really tried to do this routine

every day for at least the next 30 days.

And I promise you, you will notice the benefits very soon.

Also, don't forget to sign up for our New Year

Calisthenics Transformation Challenge by starting one of our proven workout

programs in our Calisthenics family app, or by starting an online coaching program

where we personally help you to keep you accountable and to reach your goals.

Now, let's get into this week's giveaway.

This week, we will give away two pairs of our calisthenics, family wrist reps

that will support your wrist

during taxing exercises such as a well handstand or pike push ups.

So how to win like this video?

Subscribe to our channel and comment.

Within the first seven days after publishing this video,

the winner will be announced in next week's video.

Last week we gave away one set of our optimal grip

parallettes and the winner will appear right here in the screen.

Congrats. Thanks for watching.

Make sure to like this video and subscribe for more routines

and tutorials and I'll see you in one of the next videos.

Peace out.