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Bodyweight Workout: Cycle 1, Week 4, Day 2

Don't let lack of exercise equipment stop you from getting strong. These bodyweight workouts require minimal equipment and the space of a yoga mat.

Mindith Rahmat

Written by Last updated on Nov 22, 2021

The bodyweight workouts require only the space of a yoga mat. The workouts are scheduled three days per week – Monday, Wednesday, and Friday – but feel free to jump in wherever you like. Every third workout is designed to use a pull-up bar and box or bench. Please warm up the body with joint mobility or Primal Move exercises to prepare for your workout. Yoga can provide an excellent cross training workout for this programming.

Week 4, Day 2: Tabata Day
For twenty seconds do as many reps of the exercise as you can with good form then rest for 10 seconds. Repeat this seven more times for a total of eight intervals.

A.
Air Squats
Push Ups
Alternating Lunges
Burpees

Rest as needed.

B.

Hollow Rock
Superman
V-ups

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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