The Perfect Core Workout to Start Calisthenics for Beginners

Do you want to build the core strength required for amazing

calisthenics skills

while building six pack abs at the same time?

Then this video is for you.

What's up, guys?

It's Michael here from calisthenics family.

This video is for beginners that want

to start with calisthenics, but lack the required

core strength and don't know which exercises are effective.

Therefore, we will do a complete

Calisthenics core workout routine

that you can follow along with me

that will get you strong and prepared

For this routine.

With this routine, we'll work

and we work them in a

which is needed to build good core strength.

With all dynamic exercises.

We're going to do

about ten reps and with all static exercises,

we're going to hold it for like 20 to 30 seconds.

And with each exercise we're going to take

20 seconds of rest

In between the exercises.

I've already scheduled this routine

in our calisthenics family app,

so you can do this routine anywhere you want.

We will do

The first exercise,

that we're going to do

Grab the bar at shoulder width apart,

point your toes, keep your core tight,

and bring your knees as high as possible.

Hold for a second and go down.

All right, let's do this for ten repetitions

Are you ready?

Let's go.

Last one,

All right, great.

Let's take 20 seconds rest.

Before we’re going to move on to the static exercise.

We’re going to use the floor for this exercise.

This exercise is great for building a good line

for example, for your handstand,

you start on your lower back, and from here

you extend your legs and arms together.

And we're going to hold this position

while keeping our lower back in contact with the ground.

All right. Time is up.

Are you ready?

Let's go.

Core is tight and hold

five.

10 seconds.

Keep holding.

20 seconds.

Ten more.

All right, great.

So the next exercise that we're going to do

So we're going to grab the bars

and make sure

you depress your scapula.

And from here, raise your knees

at 90 degree angle and hold this position.

We're going to hold this for 20 seconds straight.

So let's get ready.

In three, two, one.

Depress your scapula.

90 degree angle.

And rotate your elbows forward.

10 seconds.

All right,

great.

This exercise is great

to prepare you, for example, for the L-sit hold.

So now let's take some rest again

and let's move on to the next exercise,

which is the

So let's get on our hands.

So let's get on our hands.

And the exercise looks like this.

We're going to bring our arms and legs in the air

until they're in a completely straight line like this.

And from here,

we do it again.

We're going to repeat this motion.

This exercise is great,

for example, for learning to backlever.

So if you're ready, let's get started.

We're going to do ten repetitions.

So three, two, one.

Let's go.

Do the movement

in control.

Last one.

All right,

let's move straight on to the other side.

Also, ten repetitions

last one.

All right,

let's set the timer again

and let's move on to

So with this exercise, we're going to start on our elbows

Bring our body in a straight line.

Hands is on the quadriceps,

and we bring our hips towards the floor

and push back up.

Keep your hips forward.

All right, let's go.

We're going to do eight reps per side.

That's one,

Last one,

All right.

Let's take a little break

and repeat this exercise

on the other side, too.

So right elbow on the floor,

body is straight.

tense your core.

And let's go

Last one,

All right.

Very nice.

Let's take some rest again

and let's move on to the final exercise of this routine,

which is the

So let me first explain this exercise,

because it's a little technical.

For this, you want to find a pole or a lower bar

where you can grab yourself tight on

and then you want to bring your knees towards the pole.

And from here, extend your legs and also extend

your hips.

Make sure your body is completely straight.

And from here,

you're going to pull yourself slightly away from the bar

while keeping your body straight and your core tight.

And we're going to

try to hold this position for 20 seconds.

So let's get started, guys.

I'm going to get my towel over here, grab the bar

and make sure

you're ready and let's get started.

Knees in, legs straight.

and let's hold.

All right, that’s it.

All right, guys.

So this was the complete core workout.

Make sure to do

You can also check out this workout

in our Calisthenics family workout app

where you can keep track of your progress

and also follow a lot more routines and workout plans

for building muscle mass, gaining strength, improving

mobility and learning calisthenics skills.

Make sure to check out our app in the Google

Play or App store and download it for free.

Lastly, let's get into

This week we will give away one set of our Guinness Index

family wrist wraps,

which is a must have when starting calisthenics.

after publishing this video.

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

This is what we gave away in last week's video,

and the winner will appear right here.

In the screen

Let me know

And don't forget to like, subscribe

and put your notifications on,

so you won't miss the giveaway winner.

Thanks for watching and joining this workout with me

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

Peace out.