The Handstand Builder For Women: Day 1/3, Week 6

Mindith Rahmat


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


These workouts are targeted at either beginner, intermediate, or advanced practioners. Just adjust weights so that you can complete all movements with good form. For the next 12 weeks we will experiment with different modalities to build upper body strength to aid in the development of the handstand, essential for core strength, upper body strength, and balance.


If you want to find Day 1 of Week 1 of this workout go here.


There are 3 workouts per week. The number of sets is outside of the bracket, and the number of reps indicated within with an "x" preceding. For example, 5(x5) means 5 sets of 5 reps. At the end of each workout we will end up with some yoga skill building or flows. These are there to provide both restoration post-workout, and to add flexibility and strength for continued progress.


As we go along, we will add movement videos and build up a library for future reference. Just go at your own pace. Use these workouts as a way to improve your own abilities to modify and adapt programming to your specific needs.


Day 1 of 3: Week 6



10 x Kettlebell Complex: (alternating arms, not for time - for perfect form)
3 Clean
2 Front Squat
1 Press




25 Strict Close Grip Push Ups (not for time - for perfect form)
Rest 2 Minutes
150 Sit Ups (for time)
Rest 2 Minutes
25 Strict Close Grip Push Ups (not for time - for perfect form)
150 Squats (for time)




Heart Opening Flow



Center yourself in a seated pose, finding a natural breath pattern for 3-5 minutes. Move through 5 slow sun salutations to gently warm the body.

Cat/Cow Vinyasa
Come to a tabletop position, placing your knees a hip distance apart and your hands shoulder distance apart. As you inhale, arch and open your spine up towards the ceiling like a Halloween cat, as you exhale round your spine and hollow out your belly, arching your spine in the opposite direction. Inhale and exhale in this gentle flowing vinyasa of cat/cow poses for 20 breath cycles, resting in child’s pose or downward dog.



Locust Pose Vinyasa
Lie on your belly with your arms along the sides of your body, palms up, with your head resting on the floor. Begin to turn your big toes toward each other to inwardly rotate your thighs pressing your pubic bone towards the floor. Take in an expansive inhale with your head in a resting position use the exhale to lift your head, torso, arms, and legs away from the floor. Inhale and exhale, moving through this locust pose vinyasa 5-10 rounds with breath.

Wheel Pose Vinyasa
Lying on your spine, bend your knees to set your feet on the floor placing your heels close to your bottom. Begin to bend your elbows and spread your palms flat on the floor beside your head with your fingers pointing toward your shoulders. Take an inhale and press down with your feet actively into the floor. As you exhale push your spine up toward the ceiling, firming bottom as you lift. Keep your thighs, knees, and feet in a parallel position. Take 3-5 long slow deep breaths and slowly come down on the exhale to rest. As you inhale lift your body away from the floor again. Begin to press your shoulder blades down your back and feel your chest and heart center open. Remain in this lifted position for 5 long breaths. Try to release as your body down on the top of the exhale and rest quietly for 5 long breaths. Inhale and exhale, moving through this wheel pose vinyasa for 5 rounds.


The Handstand Builder For Women: Day 1/3, Week 6 - Workouts, yoga, strength and conditioning, bodyweight, Kettlebell, dumbbell, The Handstand Builder For Women

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