These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

Post your results, comments, and questions to the Breaking Muscle forum.

 

This cycle of the bodyweight workout will focus on holds, strength, and flexibility using arm balances, inversions, and deep flexibility work. You will be able to measure your progress with three attempts at a baseline test in weeks 1, 6, and 12.

 

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

 

Week 1, Day 1

 

Bodyweight Workout Baseline Test
You will need a stopwatch, tape measure, wall space and possibly a partner for this test.

 

Warm up as needed

 

  • Max Strict Pull Ups in 1 minute (record number of pull ups)
  • Max L Sit/ Max Tuck  (record max hold time)
  • Max Strict Push Ups in 1 minute (record number of push ups)
  • Max Bodyweight Squats in 2 minutes (record number of squats)
  • Max Sit Ups in 2 minutes (record number of sit ups - feet must be anchored)
  • Max Handstand Hold (record max hold time)
  • Splits (record depth of right and left side split)
  • Seated Forward Bend Sit and Reach (touch toes and beyond record measurement)
  • Center Split (record depth of split)

 

Record your score - you will have three attempts to test these skills in this 12 week cycle.

 

Day 2

You will need two blocks or paralettes, a ruler or tape measure, a stopwatch, a wall space and a yoga strap or belt.

 

A. 5x10 Close Grip Push Up 
5x30 Seconds Cossack Squat
 

B. 3 Rounds:
1 Minute of Squat to Lunge Alternating Sides
1 Minute of Abdominal Bicycles

 

C. 4 Rounds
1 Minute of Frog Lunges

1 Minute of Scorpion Progressions

 

Finisher

4x

30 Seconds

Handstand Hold

Standing Forward Bend

Tuck Hold on Block or Paralettes

 

1x

1 Minute Each

Double Pigeon Right

Hamstring Stretch to Splits on Right

Double Pigeon Left

Hamstring Stretch to Splits on Left

 

Day 3

A.
5 Rounds:

3x Down Dog to Updog Stretch

10 x Squat Jumps
10 x Hindu Push Ups
10 x Superman
10 x Deck Squats
10 x Spiderman Push Ups
10 x Inchworm
10 x 1 Leg Deadlift  *(on each leg)

10 x Burpee
Rest 1 minute between

 

B.
Wall Walkout to Bridge x 5

 

Finisher

1x

1 Minute Each

Headstand

Forward Bend

Squat

1x

1 Minute Each

Handstand

Child’s Pose

Frog Pose

1x

Max L-sit

 

Click on the number below that corresponds to the week of training you're in.

 

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