How to Get Your Handstand (Intermediate Level Handstand Workout)

Let's get you to hold your handstand for 10 seconds and beyond! This video is for you if you're stuck kicking up to the handstand but can't quite hold it or you can only hold the handstand for 1 or 2 seconds before falling down. In this video I take you through an intermediate-beginner handstand workout using a box or a wall. Pre-requisites for this workout: you must be comfortable falling out of a handstand safely and inverting (going upside down) with a box or wall as support. Hit the like button if you enjoyed & subscribe to see more :) Insta: @emilyadis Handstand Workout 👉 https://emily-adis.mvt.so/workouts/beginner-handstand-workout HYBRID CALI App 👉 https://emily-adis.mvt.so/ More Handstand Videos: https://youtube.com/playlist?list=PLaBL2NWv2tg8r5wyohGPjU017o4P5RwL2&si=HfcMxRJTWIPymuRn -------------------------------------------------------------------------- Equipment I Use: Calisthenics Parallettes: https://amzn.to/49e7zgp Calisthenics Rings: https://amzn.to/4qJ5miX Resistance Bands: https://amzn.to/4sCGw6c *if you buy anything from the links it supports me & this channel - so thank you! :) -------------------------------------------------------------------------- Handstand Workout: Warm-up: -Arm circles x10 each way (big range) -Cross chest swings x12 (palms forward → palms down) -Cat–cow x8–10 (slow spine movement) -Side bends x8 each side (reach up, gentle stretch) -Forward fold (bend at hips, straight back) -Elephant walks (alternate bending knees, heels down) -Plank press-aways (scapula push-ups) x8-12 (push floor away, shoulder blades move) -Optional: Hanging scap retractions x8 Wrist prep (don’t skip): -Wrist circles x12 -Fingertip press-aways (both sides!) x10-14 -Wrist stretching (all directions) Main Workout (2–3 rounds each, rest ~2 min): 1. Wall (or box) handstand leg switches 2. Wall one-leg slides 3. Wall flutters 4. Kick-Up & Max hold practice Optional (if more advanced): Straight → tuck → straight Straight → straddle → straight Handstand Conditioning Finisher (3 sets): -Hollow hold (max time) -Plank shoulder taps x12-20 Don't forget to cool down! -------------------------------------------------------------------------- Timestamps: how to get your first handstand 00:00 warm-up 00:38 handstand training 05:27 handstand conditioning 12:22 #handstand #handstands