Cycle 10 of the bodyweight workouts will focus on flexibility, agility and recovery. All workouts in this cycle with be twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.


New Feature: Post workout results, comments, and questions to the Breaking Muscle forum.


Week 8, Day 3


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
Breaking Muscle Shop




  • 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