Real Core Workout for Calisthenics to create a STRONG Core.

what's up guys it's Michael fear from

Kennison big family and today we are

going to show you a real core workout

milk for a six-pack with four

calisthenics

so stay tuned for the video

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you

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what's up guys so welcome to the video

and in this video we are going to show

you a real core workout and this was

actually a video request from someone in

the previous video and the question was

hey guys can you make a real cool

workout video not for six packs but a

real core workout for calisthenics so in

this video we're gonna do the static

exercises because in our own opinion

those are the exercises that are most

important when it comes to real

calisthenics core strength but there are

also of course dynamic exercises and we

can maybe do that in another video

just let them know in the comments if

you want us to create a video about that

but before I'm gonna start it's really

important to clarify that there are

basically two methods to train the core

the first one is like in a circuit form

then you're going to do like several

exercises in one sequence and this

focuses more on your endurance but the

second option is training with sets and

reps and the biggest difference with

this method is that you're gonna do a

maximum amount of reps or seconds with

each exercise and with every exercise

you're gonna try to improve that and

also with every new workout you're gonna

try to improve that and in our own

opinion that's the best way to increase

your core strength so that is exactly

what we're gonna do today

five different exercises and we're gonna

try to hold that as long as possible but

let's get started with the workout we're

gonna do five exercises for each

exercise we're gonna do three sets and

of course maximum holds so the first

exercise is going to be the hollow body

hold and I'm using my digital logbook

right here and I'm actually in the

middle of my new program I'm in the

second week now and last week I did my

first workout and this is basically how

we always train to keep track of our

progress so as you can see my best

results for my last workout was a 105

second hold of the hollow body hold so

that is what I'm going to try to beat

today

and this really motivates me because now

I have this goal and I really

want to beat this because then I know I

got better than the less workout and

that is how we always work also our

clients and also our programs exactly

like this so let's get started with the

first exercise Auto 40-fold so for

everyone that haven't done this exercise

before so you got a what you got to do

you got to lay down on the floor put

your legs in the air and farms in the

air and you want to stay as low as

possible to the ground so look like this

but as low as possible and also keep

your lower back

always in contact with the ground so

let's start in three two one

and

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alright guys so that was 1 minute and 50

seconds and I had a really hard time in

those last five seconds but I know I had

to beat 1 minute and 45 seconds to get

my personal record so now it's 1 minute

and 50 seconds and now you should do two

more sets and now you want to beat not

your first set of course so I'm not

gonna try to beat 1 minute and 50

seconds but I want to beat the second

set and the third set from the previous

workout so in my case that is 93 seconds

and 81 seconds so that is what I'm gonna

do right now but for the sake of this

video we're gonna move on to the next

exercise

alright so the next exercise is the

Superman hold more focus on the lower

back and with this exercise I'm gonna

use the ankle weights because we have a

rule and then it's prosthetic holds core

exercises we're not gonna do holes for

longer than 2 minutes so if you can do

it for 2 minutes things should add some

weight to make it a little bit harder

because if you're gonna keep going after

2 minutes then you're more gonna work on

endurance and if you gonna stay beneath

2 minutes then you more gonna work on

your strength especially if you're gonna

add weights so let's get it

Superman whole alright guys so for this

exercise the same thing applies you want

to keep your arms and legs in the air

and you want to keep your legs as low as

possible and straight so don't try to

arch your back but get it like straight

and focus on a posterior pelvic tilt so

squeezing your glutes and your hips to

the ground and if it's getting too hard

along the way then you can move your

arms from here to the side alright so

let's test my current max Holt with an

extra 1 kilogram on each feet

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alright so that was two minutes till it

means I can move on to a little bit

extra weight so next time we're gonna

maybe do one and a half kilograms on

each leg if you guys want to know which

ankle weights I'm using these are from

tutoring and we put a link and

description if you want to check them

out so the next exercise guys is gonna

be a challenging one and that is the V

hold and for those that want to learn

the L set or the V set or maybe even

else into headstand this exercise is

really really good and this exercise

also works more on compression and

balance and you're gonna notice why so

let's start this exercise I'm not going

to be able to do this very long this one

is a little bit harder but really really

do so this is how it looks you can

either start with your hands on the

floor and go to fiy sit and hold it

right here or you can bring your arms in

front of you like this and now it's

gonna be more of a balancing exercise as

well so I'm gonna try the second one so

let's start in three two one and go

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alright guys so that was 1 minute and 10

seconds and as you can see a really

challenging exercise so now let's move

on to exercise number 4 and this is

again a really challenging exercise

because it involves a lot of balance and

coordination and this one is more for

your lower back again and it's called

the butterfly oath so this is how it

loose you're going to start in a plank

position and from here put one arm up

and one leg up and straight as possible

and also as far as possible alright so

let's start and three two

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alright guys so that was one minute and

this exercise you can also really feel

it on your brace and now of course you

have to do the other side as well so the

left side we're gonna move on to the

last exercise and that is the classic

plank

halt so I'm gonna do it with an extra

weights because I can easily do it for

two minutes without an extra weight so

let's start this exercise and let's see

if I can't manage to hold this for two

minutes alright so we're gonna do the

elbow plank and let's start in three

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alright guys so that was exactly two

minutes so that means they can do it

with more weights the next time so

that's basically the workout five

exercises to get a really strong core

especially for calisthenics and all the

aesthetic exercises so I hope that you

liked this video and it you've got some

more ideas on how to train the core so

if you did please put your thumbs up

also don't forget to subscribe on my

channel and not but not least I want to

do a quick announcement because in that

one of the last videos we did a giveaway

on the gym ropes and we have picked the

winners with a random common picker and

the winners of the jump rope will appear

on the screen right now right here so

congrats and if you're the winner please

send us an email or an Instagram message

and then we will send you the gym ropes

and guys if you want to start with

calisthenics we have multiple programs

on our website and long term gymnastics

program also a fat burn program and also

a free get aesthetics guide to get you

started with get aesthetics with free

training routines so you can fight that

in the first link in the description and

that's it about this video we're gonna

do more get waste in one of the next

videos as well so stay tuned for that

and I'll get you guys in the next video

peace out

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