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 3, Day 3

Breaking Muscle Shop

 

5 Rounds:

3x Down Dog to Updog Stretch 

10 x Squat Jumps
1x Crow pose hold 5 Breaths 
10 x Hindu Push Ups
10 x Superman
10 x Deck Squats
10 x Spiderman Push Ups
10 x Inchworm
10 x 1 Leg Deadlift  *(on each leg)

10 x Burpee
Rest 2 Minutes Between Rounds

 

Wall Walkout to Bridge x 5

Finisher

3x:

1 Minute Each

Squat

Crow Pose *5 slow Breaths or a few attempts

Center Splits

 

3x:

Handstand Kickups to Hold or Max Hold

Boat Pose *5 breaths to L-sit on Blocks or Paralettes *5 breaths

Seated Forward Fold

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