Gym & Fitness
DAY 4: 15 MIN CORE & ABS CALISTHENICS WORKOUT – Bodyweight Only, No Equipment
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Day 4 Calisthenics Challenge – 15 min core & abs workout that will light up your abs and strengthen your entire midsection – all with just your bodyweight. We’re talking planks, leg raises, hollow holds, and other moves that challenge your core from every angle. Controlled movement for real results.
▸ Level: All Levels
▸ Time: 15 Min
▸ Equipment: Bodyweight Only
Workout:
▸ Warm Up: https://youtu.be/McIrh35QRM8
▸ Round 1: 30 sec on, no rest
Alternating Leg Kicks
Full Leg Kicks
Ab Hold
Reverse Crunches
Flutter Kicks
Alternating Toe Taps
Knee Hug + Toe Tap
Knee Hug + Hollow Hold
Hollow Hold
▸ Round 2: 30 sec on, no rest
High plank hold
Plank to bear walk
Bear knee drops
Low plank hold
Side plank hold
Side plank dips
Side plank hold
Side plank dips
Tuck ups
▸ Round 3: 30 sec on, no rest
Boat pose
Body twists
Straight leg boat pose
Bicycle crunches
Bicycle to the right
Bicycle to the left
Leg kick + out in
Legs and Arms + out in
Leg drops
▸ Cool Down 30 sec on, 10 sec off
Knee hug
Knee hug
Cobra ab stretch
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
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@Thefitty
June 22, 2025 at 4:43 pm
Done!
@nicolamcleod1281
June 22, 2025 at 4:43 pm
I hate the feeling of exercising core, but I looooove the results!!🎉🎉
@sanjeevsalasarsanjeevsalasar
June 22, 2025 at 4:43 pm
day 4 of challenge ✅
@lovemickytobits
June 22, 2025 at 4:43 pm
love the calisthenics series!!!!!
@SetayeshAryan
June 22, 2025 at 4:43 pm
❤
@Percyjackson183
June 22, 2025 at 4:43 pm
One request Anna, give 10sec break in between each workout, it helps recharge and do the next workout completely with precision
@philippeleperchec4132
June 22, 2025 at 4:43 pm
I feel re-energized everything Time i do this exercise MANY thanks
@ayahalhaman2690
June 22, 2025 at 4:43 pm
May you post calisthenics week 2 challenge (strength + tone + fat loss)
@L-rosesteve
June 22, 2025 at 4:43 pm
Sounds stupid but do all exercises require healthy eating me personally is healthy but sometimes eat divide does it make a difference ❤
@adamandnisansalaguest1609
June 22, 2025 at 4:43 pm
❤❤
@BoGunnarHansson-re8gv
June 22, 2025 at 4:43 pm
Some excellent abs exercises, some easy, but that´s OK, as you can´t go on max or near max all time! – But what´s not so good is that the music shuts out your breathing. How and where you breath in different positions would be a great help for those trying to follow your program! – +++ for controlled, ideal slow moves and for as long session as a quarter of an hour /EU Youth Trainer/
@luzandreabarrerorios578
June 22, 2025 at 4:43 pm
Ana, thank you for this super workout! My abs and core are on fire… I love what you're giving us… You're the best.
@amysknerski9406
June 22, 2025 at 4:43 pm
Kicked my 🍑
@alkatyagi8572
June 22, 2025 at 4:43 pm
Hi anna! I am a very young fan of yours. I am 12, I do your workouts every day, including warm ups. And you are my inspiration! I want a body like you and honesty, a body like yours and your power to do such difficult exercises easily, is rarely found. I'll take tips from you everyday 🎯🏋️💪
@Idkhfkrfs
June 22, 2025 at 4:43 pm
OW THAT HURT SO FUCKING BAD
@jenniferd2696
June 22, 2025 at 4:43 pm
This is definitely a rough one 😮💨
@Ankita_001Om
June 22, 2025 at 4:43 pm
Thanks Anna❤❤
@nck.968
June 22, 2025 at 4:43 pm
@ZubariaManzoor
June 22, 2025 at 4:43 pm
I just realized that I need to strengthen my core
@Queennumen
June 22, 2025 at 4:43 pm
It’s so intense. I feel so proud
@SandraSantos-yy7sv
June 22, 2025 at 4:43 pm
Maravilhoso🇧🇷
@izziyaahmad3315
June 22, 2025 at 4:43 pm
Day 4 finished 🎉
I’m rlly proud of myself for doing this but tbh I’m also kinda disappointed 😔 bc lowkey that was so hard and I’m kinda disappointed of how bad my form was and how much I struggled, I still felt it in my core and my neck felt like it was going to snap 🙉😭 but this made me realize how bad my core is and that I need to train it, hopefully I will get stronger and better thro consistency ❤❤ Ty Anna for this amazing 7 day challenge I’ve been looking for a good calisthenics workout 😭🙏🙏
@Sabina_nazirova
June 22, 2025 at 4:43 pm
❤
@mariemjellibi6920
June 22, 2025 at 4:43 pm
My go to abs workout ❤
@mahaabdelhadi
June 22, 2025 at 4:43 pm
Can you please post a abs workout for injured spine? My spine was injured and some of these workouts hurt my spine a lot
@elisabettaangelucci2353
June 22, 2025 at 4:43 pm
i’m so sweat but i’m feeling happy with myself. have a nice day ❤
@Guzelprobeautyiedu
June 22, 2025 at 4:43 pm
❤❤❤ thanks