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 2, Day 1

Breaking Muscle Shop

 

A.

Handstand Holds at Wall for 10-15 minutes
(Work through variations of holds, one leg touching wall, no wall, one leg to parallel, alternating knees to chest, etc.)

 

B.
3 Rounds 
30 Seconds Spiderman Push Up Right Side
30 Seconds Janda Sit Ups
30 Seconds Spiderman Push Ups Left Side
30 Seconds Janda Sit ups

 

C.
3 Rounds
1 minute of Alternating Air Squat with a Kick
5 Pull Ups
20 seconds RKC Plank

 

D.
3 Rounds
1 minute Burpees with alternating side jump to right and left
1 minute Abdominal Around the Worlds
1 Minute Double Raised Legs
 

Finisher

2x

1 Minute Each

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

4x

30 Seconds ***of accumulated time

Tuck Hold on Blocks or Paralettes

Topic: