Get a Shredded Sixpack | Follow Along Calisthenics Ab Routine (TRY THIS!)

what's up guys welcome back to another

video and in this video I'm gonna show

you how to get that sticks many

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I will in full dynamic exercises and

aesthetic exercises and that's because I

implement his wave training in every as

so today we will do a follow alone

six-pack empathy so you guys can just

follow along and

if you can't keep up with me during the

workout all right so what are we gonna

do we're gonna do

three different circuits and first we

start off with dynamic exercises

why

with the dynamic exercises you can make

sure

really really good or exercises tonight

a you

with these skills you're also training

the course technically you are also

holding a certain variation these sort

of position and that's weird before

against I always write

dynamic synthetics that you know so

that's what we're going to do today as

well so what is the receipt we're going

to do three circuits and we will start

off with the artist variations so

a second

beginner circuit

you guys can see what your

stay in

just

which I have right here and people and

the grub so if you're at a kinesthetics

bar

let's get straight into the workout

alright guys so that's not with the

first circuit first we're going to do

three dynamic exercises and that we

gonna do three as that

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the pain

and caused it

the second thing / guys is the widget

six pack and now we're going to folks

sigh Porsche

this is the hardest variation

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six to eight grunts the next exercise

our fee ups

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the dynamic exercises we have one minute

rest in between the dynamic exercise

exercises

exercise

it's gonna be dragon black

the same as a dragonfly

but now

dragon egg

this exercise

the lower of your apps and this exercise

will really help you

sleeper

actually stimulating

set up a bar

one

thank you

second static commercial sites which is

hanging Felson

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just finish the Hellspawn now we're

gonna

and we just exercise if you want to make

sure

it's always rough that the ground

arch of your back like this then you

need to go one step back

for the hardest variation

thirty seconds

to

putting your head

all right

first circuit 50 to go

two minutes

first exercise will be the Dragonfly

again but now we're going to do it with

one leg so if we're breaking five most

tomorrow

one leg

we're aiming for a trip again

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three you

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six

next one to the next one is which

and we're aiming for six to eight reps

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all right so the battery of my camera

died so I have to move on to my phone so

the quality will not be as good as it

should be and I'm also recording on my

GoPro because Yannick is having the

camera on his holiday so the quality of

this video will not be as good as

normally but at least we're doing this

course circuit which is also very

important so we're gonna just move on we

just finished the dynamic exercises the

second core circuit now it's time for

aesthetic core exercises and now we're

gonna do the dragon flag again but now

we're gonna do it with the leg spread

also known as a straddle position so

let's go then ii hold again okay three

two one up next sprint and lower hips

are up

and pull one two three four

right six seven eight nine step and go

up thank you alright second set of core

exercise a one leg else at home 20

seconds let's go in 3 2 1 1 2 3 4 5 6 7

8 9

1920

and let's get straight into the hollow

body room again

20 check your lower back then 9 8 7 6 5

4 3 2 1

alright so that was the second round one

round to go we have two minutes rest in

between the rounds so let's prepare for

the let's round

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all right one minute left and then we're

going to move on to the last round which

is the dynamic round again and now we

start with the easiest exercises so if

you're still a beginner you can just

implement these exercises ten seconds to

go now we're going to move on to the

dragonflies and now we're going to do

negative so we're only gonna go up and

then you're just going to lower and

release them and we're gonna do it again

so eight reps again and you can do this

with the one leg person or the two

version I'll do it with the full version

where you go up

door

that's one

that's to try to roll it at the end for

like one or two seconds right here three

try it to go

or make sure that you open your hips

like this

why

we go

six

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cincin that's one

right the holes with large possible open

your hips like this legs are straight

like this and lower no move it

time to move on to the second dynamic

exercise this will be the lightest

variation of the windshield wiper and I

call it oblique Grace's so like this

eight reps

so I make sure it's your feet is

constantly in front of you like this

six

seven

eight just two more

Marine

let's move on to the last exercise the

last I never exercise the most easiest

version of the Thea or the D race it's

the sitter so we're gonna do this for

ten times let's go to you

three

for

all right

six readout when you come up

that

Hey don't wrap your head that's one then

four right these were all the dynamic

exercises let's move on to the last

round which are static exercises we have

one minute rest in between the sets so

let's put on the timer take some water

so we start with the full full flag with

the food ranking flag actually both flag

is something different full drag the

flag then the straddle dragon flag and

guess what now we're gonna do the one

leg break flag time is up so let's do

this are you gonna aim for 10 seconds we

can't we're gonna try to hold it longer

three two one let's go one leg and lower

that's fat for at you can one two three

four five six seven eight nine ten well

1679 and go up if you can

who this one it's really hard and has

helped me so much with the freely for

let's get strength in today

second exercise which is a duct else is

hold for 20 seconds okay come on let's

do it it's three two one four five six

seven eight

fifteen

17 18 19 20 if you can't spend more

second Spanish 9 8 7 6 5 4 3 2 1 and let

go ok let's move on to the very last

exercise of today which is the hollow

body hold version and now we're going to

do the easiest version of that which is

with Denise fully bended so a third

version am I gonna do this for 30

seconds so let's go in 3 2 1

like this 1 2 3 4 5 6 7 8 9 then make

sure that your lower back is in

tropically route 13 14 15 16 17 18 19 20

21 22 23

clearly that was it that will set guys

in your effort my six-pack everything

this includes dynamic exercises and

Static exercises exercise that I have

always been doing and I still do on a

weekly basis so I'll definitely

recommend you guys to do the same and

this was actually my first

follow-along workout let me know if you

liked it and if you did please let me

know in the comments and then I will

definitely do more follow along workouts

and before I end this video I want to

say to you guys that it is really

important that you have a low amount of

body fat if you want to see a 6-pack so

you can work every day on a six-pack but

if you still have too much body fat on

your belly on your six-pack then you

just won't see the ABS so then the only

thing that you need to do is to watch

your your food your nutrition intake and

that party pack so that's it guys some

of you have been asking me to make a

follow along just workout routine let me

know in the comments if you want me to

make that for the next video then I will

definitely do it so if you like this

video please please put a thumbs up it

will really help us to grow this channel

and also don't forget to subscribe on

this channel we will upload many more

videos in the future

and now Yannick is in the holiday so we

will be doing just one video each week

but from September we will be uploading

2 times per week again so that was it

for today and I'll catch you in the next

one peace out guys

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you