Handstand Workout with my Girlfriend... (Essential Beginner Tips)

what's up ladies and gentlemen I am here with my girlfriend with michelle

We are going to do a handstand and an abdominal muscle workout today

especially michelle is going to work on the handstand today. how many times have you already trained for the handstand?

Now twice and this will be the third time.

We start with the warm-up and then we start with the workouts so let's go

OK ladies and gentlemen, we have just finished warming up

we are now going to start the workout we have here our Full Journey Program

We are going to do a workout today because Michelle is still a beginning

or not? yeah haha. Okay so then we go here. The Full Journey therefore consists of four different phases

we are going to the beginners phase

and then we come to the beginners phase

and we are going to do workout 1 today and then the handstand part of workout 1

Frogstands, Reverse Wall Handstands, Wall handstands and some abdominal exercises

So are you ready? okay let's do this! OK ladies and gentlemen the very first exercise

if you want to be able to hand and you can not do anything against a wall

to create balance, the frogstand is important.

It looks like this. you place both hands on the ground

fingers spread all the way so that you have a lot of stabilization points

your elbows on the inside of your knees and from here bring your shoulders forward

until your feet are off the ground and you have to balance

with your hands

1, 2, .. Omg ... haha

really try to push your elbows and your knees even further out

and really stay as low as possible at the ground

really with your face close to the ground and then you try to break free

That works a lot better

Yes! That is 3 seconds ..

Yes well done. Stay low to the ground .. Yes. You did. 4 seconds now!

The next exercise is the Reverse wall handstand. In other words, the handstand against the wall

but then untouched with the belly against the wall

It looks like this you start here and you walk up

If this is too difficult you can also stay here but the goal is ...

to follow as closely as possible to the wall and stretch your legs completely

Make sure you make your body nice and straight. so not like this.

but try to tighten your buttocks. that works well.

And this is really a beginners exercise to build strength in the front of your shoulder

Yes neat! Try to stretch your legs nicely. Yes. 1 ..

so you saw that the body was right

An improvement point is that you can stand even closer to the wall. yes okay.

The third exercise is the wall handstat. So now with your back against a wall

With this exercise jumping is very important to practice well

you want to place your hands as close to the wall as possible

You start in a sprinter position and from here you swing very fast

Do not try to get a crooked back that you often see is that people are too far away from the wall

Then yes yes crooked

So try to get closer to the wall and then squeeze your buttocks together

to push into the ground and from your feet you make a point and then stretch your legs completely

and then you can possibly try to go with one leg

or perhaps with two legs

1 .. 2 ..

Yes! 22 seconds. A new record!

And why is it that you have a new record?

Because you knew what to break!

Yes, I wanted to break 10 seconds anyway.

Yes, exactly. You also keep that in the logbook and you now know for the next time what you have to break!

Michelle has now handled 23 seconds against a wall

and we always say if you can handle a wall for 30 seconds then you can proceed to the next step

That is in the intermediate program. Then you can practice the handstand.

And I think it is in it!

Another 7 seconds extra and then we can practice it separately!

Okay So try to get those 30 seconds!

yes 1 ..

29 .. 30 .. Yess!

You have reached the 30 second that means that we can practice separately

we have laid down a number of mats here so that it is less scary to fall

You start exactly in the sprinter position again

a common mistake is that you start this way

and jhard sells and turns. then you create too much speed

so you always overlap

you actually want to start controlled. So from here

and then jump on quietly. find that balance. Always turn off a bit harder.

and then you try to rotate when you flip over.

And then your hand stays in the same place. So that you eventually end up here.

And is it already possible? yes it is frustrating that you have no balance

and can not last long. Yes correct. Okay then we are finished with the handstand part.

So we have now done four exercises

and are we going to do the abdominals now because the trunk is of course also very important in the handstand.

We are going to do the butterfly hold and the tucked l-sit hold!

the first exercise so the butterfly hold that we will keep twice as long as possible

and this is really a very challenging exercise

and super good for handstand and I'll show you why

because what you are going to do is going to stand in this position.

And then you keep 1 arm and 1 leg in the air.

Then you have to work very much with your hands and shoulder and with your abs!

of course you keep your leg up and

you want to try to keep your arm and leg and the straight line

So are you ready? Yess! Okay let's go!

it is really a very good exercise both for balance

Because you are leaning a lot on your hand. That requires a lot of stabilization from the shoulder

and in your abdominal muscles you also feel very good

Okay we go to the last exercise. The Tucked L-sit Hold

For this we need these boxes because if you do it higher it becomes easier

you want to have a lot of space for your legs

This is a full L-sit and we are going to hold it (tucked) now

and we use the parallettes because then you have better grip

you could also, for example, do it at home by taking two chairs and holding them that way

but this is a bit nicer because then you can print better. From here you try to keep the knees up

and then hold on as long as possible with outstretched arms!

so again a good exercise for the shoulders for the handstand

and also for your abdominal muscles!

Yes? 3 .. 2 .. 1 ..

26 27 28 29

This is difficult, is not it? Yes

OK ladies and gentlemen, this was the beginner's workout

and then the handstand part of the Full Journey program.

In this program we work towards different skills for example the handstand, the front liver,

the backlever, the muscle up,

and also strength exercises such as handstand pushup a normal push-up and pull up

How did you like it?

Against the wall it went well.

Then difficult to find the balance. So that's what I'm going to work on next time!

That was this workout and until the next time!