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 3

Breaking Muscle Shop

 

A.

3 Rounds:

15 Alternating Back Lunges

15 Push Ups

15 Mountain Climbers

15 Push Ups

 

B.

3 Rounds:

10 Alternating Side Lunges

10 Dive Bombers
15 Mountain Climbers

10 Dive Bombers

 

C.

3 Rounds:

5 Pistols

5 Handstand Push-ups or Handstand Hold 1 minute

15 Mountain Climbers

5 Handstand Push-ups or Handstand Hold 1 minute
Pistols

 

Finisher:

2x

1 Minute Each:

Wall Splits to Each Side

Forward Bend 30 Seconds

Hamstring Stretch on Each Leg

 

1x

2 Minutes Each:

Pigeon Pose on Right Side

Splits on Right Side

Pigeon Pose on Right Side

Splits on Left Side

Topic: