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.


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 12, Day 2

Breaking Muscle Shop

4 Rounds of Each Set
(Rest 2 Minutes Between Each Set)


15 Alternating Back Lunges

15 Push-ups

15 Mountain Climbers

15 Push-Ups

10 Alternating Side Lunges

10 Dive Bombers

15 Mountain Climbers

10 Dive Bombers

5 Pistols

5 Handstand Push-ups or Handstand Hold 1 minute

15 Mountain Climbers

5 Handstand Push-ups or Handstand Hold

1 minute Pistols




1 Minute Each
Wall Splits to Each Side
Forward Bend
Hamstring Stretch on Each Leg

30 Seconds *of Accumulated Time
Tuck Hold on Blocks or Paralettes