Flexibility, Agility and Recovery with Natural Movement

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


This cycle of bodyweight workouts will focus on flexibility, agility, and recovery. All workouts in this cycle are twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.


Mobility Before Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10


Week 8, Day 1



  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups



  • 30 seconds of RKC Plank
  • 30 seconds of Bridge


Mobility after Workout:

  • Forward Bend 2 Minutes
  • Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
  • Center Split 2 minutes


Day 2



  • 5 Downdog to Updog
  • 10 Squat with Kick Through Right and Left
  • 5 Pistol to Prisoner Sit Up
  • 5 Walk out to Push Up


Mobility After Workout:

  • Single Pigeon on Right Side 2 Minutes
  • King Pigeon on the Right Side 1 Minute
  • Single Pigeon on Left Side 2 Minutes
  • King Pigeon on the Left Side 1 Minute


Day 3


  • 10 Bulgarian Split Squats Right and Left
  • 10 Close Grip Push Ups
  • 10 Alternating Forward Lunges Right and Left
  • 10 Slow Janda Sit ups


Mobility After Workout:

  • Happy Baby 1 Minute
  • Splits 2 Minutes on Right SIde
  • Cobblers Pose 1 Minute
  • Splits 2 Minutes on Left Side


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


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